Raw Beef vs. Egg

Nutrition comparison of Raw Beef and Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raw beef versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw beef and egg:

  • Both raw beef and egg are high in calories and protein.
  • Egg has more dha than raw beef.
  • Egg has more riboflavin, pantothenic acid and folate, however, raw beef contains more niacin and Vitamin B12.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
  • Raw beef has signficantly more trans fat than egg.
  • Raw beef is a great source of potassium.
Detailed nutritional comparison of raw beef and 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Egg src

Calories and Carbs

calories

Both raw beef and egg are high in calories - raw beef has 332kcal of calories per 100 grams and egg has 143kcal of calories.

sugar

Egg and raw beef contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw beef does not contain significant amounts.

Protein

protein

Both raw beef and egg are high in protein - raw beef has 14.4g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and egg has less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Raw beef has signficantly more trans fat than egg - raw beef has 1.8g of trans fat per 100 grams and egg has 0.04g of trans fat.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.

Vitamin E

Raw beef and egg contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

The B Vitamins

Egg has more riboflavin, pantothenic acid and folate, however, raw beef contains more niacin and Vitamin B12. Both raw beef and egg contain significant amounts of thiamin and Vitamin B6.

Raw Beef Egg
Thiamin 0.044 MG 0.04 MG
Riboflavin 0.151 MG 0.457 MG
Niacin 3.382 MG 0.075 MG
Pantothenic acid 0.395 MG 1.533 MG
Vitamin B6 0.278 MG 0.17 MG
Folate 9 UG 47 UG
Vitamin B12 2.07 UG 0.89 UG

Minerals

calcium

Egg is a great source of calcium and it has more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Raw beef and egg contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Raw beef is a great source of potassium and it has more potassium than egg - raw beef has 218mg of potassium per 100 grams and egg has 138mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than raw beef per 100 grams. Both raw beef and egg contain significant amounts of alpha linoleic acid (ALA).

Raw Beef Egg
alpha linoleic acid 0.084 G 0.048 G
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.084 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than raw beef per 100 grams.

Raw Beef Egg
other omega 6 ~ 0.022 G
linoleic acid 0.577 G 1.555 G
Total 0.577 G 1.577 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Egg (Egg, whole, raw, fresh) .

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