Cleveland Clinic is a prestigious hospital in the US particularly for its heart program. So their newsletters about health are of top quality as well. In the July 26, 2019 newsletter, Which Is the Best Protein Source?, we read
Grams of ANIMAL PROTEIN per 100 grams of: 36.71 veal 36.12 beef 32.08 lamb 28.86 pork 28.74 chicken 25.51 tuna 24.62 sardines 23.63 cheese 22.10 salmon 20.50 crickets 12.58 eggs Grams of PLANT PROTEIN per 100 grams of: 22.21 peanut butter 20.96 almonds 16.89 oats 9.04 tofu 9.02 lentils 8.86 black beans This article is adapted from Dr. Hyman's book "What the Heck Should I Eat?" (© 2018, Hyman Enterprises, LLC)On p.37 of Mark Hyman's Food: What the Heck Should I Eat?, we find this list, citing as its source a webpage on wired.com, Know Your Meat—and Bugs. Introducing the Periodic Table of Protein. Unfortunately, the wired.com article does not give the source, which is unusual among articles on a health topic. But it doesn't take long to find that the ultimate source of it (as well as many others such as nutritionvalue.org) to be USDA (US Department of Agriculture), where you can search for very detailed nutrition data, probably too detailed for a non-specialist. Since the amount of protein in 100 grams of eggs is surprisingly low, only 12.58 grams according to wired.com or its downstream book and webpage, let's search for "egg" on the USDA website, and we get (grams per 100 grams of eggs)
Egg, white, dried: 81.10 Egg, whole, dried: 48.05 Egg, yolk, dried: 33.63 Egg, yolk, raw, fresh: 15.86 Egg, whole, cooked, fried: 13.61 Eggs, scrambled, frozen mixture: 13.10 Egg, whole, raw, fresh: 12.56 Egg, whole, cooked, poached: 12.51 Egg, white, raw, fresh: 10.90 Egg, whole, cooked, omelet: 10.57 Egg, whole, cooked, scrambled: 9.99We can see that wired.com's Periodic Table of Protein or other similar sources quote the protein content of eggs (12.58g) from USDA as probably "Egg, whole, raw, fresh" or "Egg, whole, cooked, poached", not for instance, "Egg, white, dried", which would be too high, nor "Egg, whole, cooked, scrambled", too low. If we search for "veal", the most protein-rich food in the Periodic Table of Protein, on USDA, we get a hundred of entries. I have not determined which of them most closely matches 36.71 grams per 100 grams of veal.
In short, the simple protein nutrition list is a good reference, but it hides a lot of details about whether the food is raw or cooked, which part of the food is measured, and how it is cooked.
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