Informational side-by-side cooked comparison of beef and eggs for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Whole Egg | Diff |
|---|---|---|---|
| Calories | 187 kcal | 155 kcal | +32 kcal |
| Protein | 29.5g | 13.6g | +15.9g |
| Total Fat | 6.7g | 10.6g | -3.9g |
| Saturated Fat | 2.6g | 3.3g | -0.7g |
| Cholesterol | 81mg | 373mg | -292mg |
| Iron | 2mg | 1.9mg | +0.1mg |
| Zinc | 5.6mg | 1.3mg | +4.3mg |
| Vitamin B12 | 1.6µg | 1.1µg | +0.5µg |
USDA SR Legacy cooked broiled reference
USDA FDC 172185 — whole egg, hard-boiled
Data and methodology
Both beef and eggs are compared on a per 100g basis. For eggs, 100g is roughly 2 large eggs.
Raw beef uses the same shared dataset as the rest of the site.
Egg nutrition values come from USDA FoodData Central for raw and cooked preparations.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Both are complete proteins with high bioavailability. Beef provides significantly more protein per 100g (18-23g vs 12.6g). Eggs are more affordable per calorie but less protein-dense. For pure protein-per-serving, beef wins; for cost and versatility, eggs often win.
Yes, significantly. Whole eggs contain about 372mg of cholesterol per 100g, compared to 60–80mg for most beef cuts. Egg whites contain no cholesterol.
A 6 oz (170g) sirloin steak has about 36g of protein. You would need approximately 5 large eggs (each has about 6.3g protein) to match that.
Egg whites are extremely lean (virtually no fat) but also lack the iron, zinc, and B12 that beef provides in abundance. They are complementary foods, not interchangeable ones.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
