command-a to select all the contacts then export as a vcard and it will work the same way. Just email the vcard to your phone and when you open it it will import.
Easiest way is to use iCloud. Set up and iCloud account on your phone and enable contacts syncing. Then sync your Mac with your iCloud account as shown here: http://www.apple.com/icloud/setup/mac.html, and enable contact syncing.