Beef vs. Fried Egg
Nutrition comparison of Cooked Beef and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and fried egg:
- Both beef and fried egg are high in calories and protein.
- Beef is a great source of potassium.
- Fried egg has 27.4 times less trans fat than beef.
- Fried egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin and Vitamin B12.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and fried egg are high in calories. Beef has 41% more calories than fried egg - beef has 277 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, beef is heavier in protein, lighter in fat and similar to fried egg for carbs. Beef has a macronutrient ratio of 38:0:62 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Fried Egg | |
|---|---|---|
| Protein | 38% | 29% |
| Carbohydrates | ~ | 2% |
| Fat | 62% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and beef are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Fried egg and beef contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and fried egg are high in protein. Beef has 86% more protein than fried egg - beef has 25.4g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and fried egg has 41% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Fried egg has 27.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and fried egg has 0.04g of trans fat.
cholesterol
Fried egg is high in cholesterol and beef has 78% less cholesterol than fried egg - beef has 88mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 72 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 43 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Beef and fried egg contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Beef and fried egg contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin and Vitamin B12. Both beef and fried egg contain significant amounts of thiamin and Vitamin B6.
| Beef | Fried Egg | |
|---|---|---|
| Thiamin | 0.051 MG | 0.044 MG |
| Riboflavin | 0.176 MG | 0.495 MG |
| Niacin | 4.537 MG | 0.082 MG |
| Pantothenic acid | 0.658 MG | 1.66 MG |
| Vitamin B6 | 0.336 MG | 0.184 MG |
| Folate | 11 UG | 51 UG |
| Vitamin B12 | 2.9 UG | 0.97 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 77% more calcium than beef - beef has 35mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Beef and fried egg contain similar amounts of iron - beef has 2.3mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Beef is a great source of potassium and it has 81% more potassium than fried egg - beef has 275mg of potassium per 100 grams and fried egg has 152mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than beef per 100 grams.
| Beef | Fried Egg | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.137 G |
| DHA | ~ | 0.063 G |
| DPA | ~ | 0.007 G |
| Total | 0.056 G | 0.207 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than beef per 100 grams.
| Beef | Fried Egg | |
|---|---|---|
| other omega 6 | ~ | 0.019 G |
| linoleic acid | 0.39 G | 2.781 G |
| Total | 0.39 G | 2.8 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef 70g
(
patty
)
|
Daily Values (%) |
Cooked Fried Egg 46g
(
large
)
|
|||||
|---|---|---|---|---|---|---|---|
| 194KCAL 10% |
|
116% | calories | 5% |
|
90KCAL 5% | |
|
|
5% | carbohydrates | >999% |
|
0.38G 0.2% | ||
| 5% | sugar | >999% | 0.18G | ||||
| 13G 20% |
|
91% | total fat | 5% |
|
6.8G 11% | |
| 5.1G 29% |
|
155% | saturated fat | 5% |
|
2G 11% | |
| 6.2G | 121% | monounsaturated fat | 5% | 2.8G | |||
| 0.35G | 5% | polyunsaturated fat | 328% | 1.5G | |||
| 0.82G | >999% | trans fat | 5% | 0.02G | |||
| 62MG | 5% | cholesterol | 197% | 184MG | |||
| 57MG 4% |
|
5% | sodium | 67% |
|
95MG 6% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 2.1UG 0.3% |
|
5% | Vitamin A | >999% |
|
101UG 14% | |
| 1.4IU 0.3% |
|
5% | Vitamin D | >999% |
|
40IU 8% | |
| 25MG 3% |
|
5% | calcium | 16% |
|
29MG 3% | |
| 1.6MG 9% |
|
84% | iron | 5% |
|
0.87MG 5% | |
| 13MG 4% |
|
117% | magnesium | 5% |
|
6MG 2% | |
| 193MG 8% |
|
176% | potassium | 5% |
|
70MG 3% | |
| 0.04MG 3% |
|
100% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
| 0.12MG 11% |
|
5% | riboflavin (Vit B2) | 92% |
|
0.23MG 21% | |
| 3.2MG 23% |
|
>999% | niacin (Vit B3) | 5% |
|
0.04MG 0.3% | |
| 0.24MG 18% |
|
200% | Vitamin B6 | 5% |
|
0.08MG 7% | |
| 0.46MG 9% |
|
5% | pantothenic acid (Vit B5) | 65% |
|
0.76MG 15% | |
| 7.7UG 2% |
|
5% | folate (Vit B9) | 199% |
|
23UG 6% | |
| 2UG 85% |
|
344% | Vitamin B12 | 5% |
|
0.45UG 19% | |
| 0.08MG 1% |
|
5% | Vitamin E | 649% |
|
0.6MG 4% | |
| 2.1UG 2% |
|
5% | Vitamin K | 24% |
|
2.6UG 3% | |
| 18G 36% |
|
186% | protein | 5% |
|
6.3G 13% | |
| 54MG 13% |
|
5% | choline | 170% |
|
146MG 34% | |
| 0.05MG 4% |
|
25% | copper | 5% |
|
0.04MG 3% | |
|
|
5% | fluoride | >999% |
|
|||
| 0.01MG 0.4% |
|
5% | manganese | 5% |
|
0.01MG 1% | |
| 130MG 19% |
|
31% | phosphorus | 5% |
|
99MG 14% | |
| 15UG 27% |
|
5% | selenium | 5% |
|
15UG 28% | |
| 4.3MG 54% |
|
572% | zinc | 5% |
|
0.64MG 8% | |
| 39G | 22% | Water | 5% | 32G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does beef or fried egg contain more calories in 100 grams?Both beef and fried egg are high in calories. Beef has 40% more calories than fried egg - beef has 277 calories in 100g and fried egg has 196 calories.
Is beef or fried egg better for protein?
Both beef and fried egg are high in protein. Beef has 90% more protein than fried egg - beef has 25.4g of protein per 100 grams and fried egg has 13.6g of protein.
Does beef or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 80% more calcium than beef - beef has 35mg of calcium in 100 grams and fried egg has 62mg of calcium.