A single scrambled egg weighs about 61 grams, while a single 3 ounce steak weighs about 85 grams. To equalize the comparison, the two foods will be evaluated in terms of equal 100 gram servings. A steak and a scrambled egg can both provide you with beneficial nutrients, but they should both still be eaten in moderation and in conjunction with a physically active lifestyle.
Fat Content
One 100 gram serving of scrambled eggs contains 10.98 grams of total fat, with 3.33 grams of saturated fat; one 100 gram serving of broiled sirloin steak contains 9.67 grams of total fat and 3.75 grams of saturated fat. Unsaturated fat can be good for your health; the saturated fat can be more of a concern. Too much saturated fat in your diet can increase your risk for developing heart disease or stroke; therefore, the American Heart Association recommends that no more than 7 percent of your daily calories come from saturated fats.
Cholesterol
There are 277 milligrams of cholesterol in each 100 gram serving of scrambled eggs, and 88 milligrams in each 100 gram serving of sirloin steak. The impact these dietary cholesterol levels can have on your blood cholesterol levels will vary from person to person. Most people actually create more cholesterol themselves than they consume from their diet. However, some individuals will respond strongly to dietary cholesterol consumption, potentially increasing their risk for heart disease and stroke, according to the Harvard School of Public Health; these individuals should limit their intake of high-cholesterol foods like eggs and steak.
Calories
The scrambled eggs contain 149 calories per serving; steak contains 212 calories per serving. The number of calories a particular person needs per day will depend on several different factors, including age, gender and physical activity level. Consuming more calories than you burn off each day can lead to added fat and weight gain.
Protein
Both eggs and steak are rich in protein, which your body needs to repair your tissues and replace your cells. One 100 gram serving of scrambled eggs can provide 9.99 grams of protein; one 100 gram serving of sirloin steak can provide 29.33 grams of protein.
References
- USDA National Nutrient Database: Egg, Whole, Cooked, Scrambled - 100 g
- USDA National Nutrient Database: Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled - 100 g
- American Heart Association; Saturated Fats; October 2010
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, In with the Good
- MayoClinic.com; Slow Metabolism: Is It To Blame for Weight Gain?; Donald Hensrud, M.D.; August 2011
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