Food combination value

Food combination value: shows you how much muscle mass (in g) your body can build with 100g of that food.

35% Whole egg and 65% potato = 137
75% Milk and 25% wheat flour = 123
60% Egg and 40% soy =122
71% Egg and 29% milk = 122
68% Egg and 32% wheat =118
75% Milk and 25% wheat=105
52% Beans and 48% corn =101
77% Beef and 23% potatoes = 114
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Whole egg (reference value) 100
Whey protein 104-110
Potatoes 98-100
Beef 92
Tuna 92
Cow's milk 88
Edam cheese 85
Soy 84-86
Rice 81
Rye flour (82% grinding) approx. 76-83
Beans 72
Corn 72
Wheat flour (83% grinding)

So the useful protein from meat may be relative good, 200g beef is sufficient for 184g muscle, but other food combinations are much more effective: 150g of egg with potatoes in the mixture 35% to 65%, and you can build 205g muscle.
I like the combination milk and wheat flour. Find low fat low sugar whole weat cornflakes, eat them with milk, and get more proteins with them than with the same amount as pure meat :)
Or as vegan eat beans and corn