Raw Beef vs. Egg White

Nutrition comparison of Raw Beef and Egg White


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 white (100g each) below using 2020 USDA and NIH data[1].

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

  • Both raw beef and egg white are high in protein.
  • Egg white has signficantly less trans fat than raw beef.
  • Raw beef has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
  • Raw beef has signficantly more iron than egg white.
  • Raw beef is a great source of potassium.
Detailed nutritional comparison of raw beef and egg white 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Egg White src

Calories and Carbs

calories

Raw beef is high in calories and egg white has 84% less calories than raw beef - raw beef has 332 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to egg white per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for egg white, 91:6:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Beef Egg White
Protein 18% 91%
Carbohydrates ~ 6%
Fat 82% 4%
Alcohol ~ ~

carbohydrates

Both egg white and raw beef are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and raw beef does not contain significant amounts.

sugar

Egg white and raw beef contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and raw beef does not contain significant amounts.

Protein

protein

Both raw beef and egg white are high in protein. Raw beef has 32% more protein than egg white - raw beef has 14.4g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and egg white has less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Egg white has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Raw beef and egg white contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Raw beef and egg white contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Raw beef and egg white contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Raw beef and egg white contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

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

Raw Beef Egg White
Thiamin 0.044 MG 0.004 MG
Riboflavin 0.151 MG 0.439 MG
Niacin 3.382 MG 0.105 MG
Pantothenic acid 0.395 MG 0.19 MG
Vitamin B6 0.278 MG 0.005 MG
Folate 9 UG 4 UG
Vitamin B12 2.07 UG 0.09 UG

Minerals

calcium

Raw beef has 243% more calcium than egg white - raw beef has 24mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Raw beef has signficantly more iron than egg white - raw beef has 1.6mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Raw beef is a great source of potassium and it has 34% more potassium than egg white - raw beef has 218mg of potassium per 100 grams and egg white has 163mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Beef or Egg White .

Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Egg White (Egg, white, raw, fresh) .

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FAQ

Does raw beef or egg white contain more calories in 100 grams?
Raw beef is high in calories and egg white has 80% less calories than raw beef - raw beef has 332 calories in 100g and egg white has 52 calories.

Is raw beef or egg white better for protein?
Both raw beef and egg white are high in protein. Raw beef has 30% more protein than egg white - raw beef has 14.4g of protein per 100 grams and egg white has 10.9g of protein.