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.
Detailed nutritional comparison of beef and fried egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Fried Egg src

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.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Fried Egg (Egg, whole, cooked, fried) .

Cooked Beef g

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