Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean
  5. Compare
  6. Bean vs. Egg

Bean vs. Egg — In-Depth Nutrition Comparison

Compare

How are Bean and Egg different?

  • Bean has more Fiber, however, Egg is richer in Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A RAE, and Vitamin D.
  • Egg covers your daily need of Copper 199% more than Bean.
  • Bean contains less Saturated Fat.

Beans, baked, canned, no salt added and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Bean vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
4
:
5
Egg
Egg
Contains more Magnesium +220%
Contains more Potassium +134.9%
Contains less Sodium -99.2%
Contains more Zinc +33.3%
Contains more Iron +310.3%
Contains more Phosphorus +65.4%
Contains more Copper +870.9%
Contains more Selenium +584.4%
Equal in Calcium - 50
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +220%
Contains more Potassium +134.9%
Contains less Sodium -99.2%
Contains more Zinc +33.3%
Contains more Iron +310.3%
Contains more Phosphorus +65.4%
Contains more Copper +870.9%
Contains more Selenium +584.4%
Equal in Calcium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
5
:
7
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +571.9%
Contains more Vitamin K +166.7%
Contains more Vitamin A +390.6%
Contains more Vitamin E +586.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +755%
Contains more Folate +83.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.121
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +571.9%
Contains more Vitamin K +166.7%
Contains more Vitamin A +390.6%
Contains more Vitamin E +586.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +755%
Contains more Folate +83.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Egg
Egg
Contains more Carbs +1729.5%
Contains more Other +59.8%
Contains more Protein +162.1%
Contains more Fats +2552.5%
Equal in Water - 74.62
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +1729.5%
Contains more Other +59.8%
Contains more Protein +162.1%
Contains more Fats +2552.5%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Egg
Egg
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +11548.6%
Contains more Polyunsaturated fat +722.1%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +11548.6%
Contains more Polyunsaturated fat +722.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Egg
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Egg Opinion
Net carbs 14.99g 1.12g Bean
Protein 4.8g 12.58g Egg
Fats 0.4g 10.61g Egg
Carbs 20.49g 1.12g Bean
Calories 105kcal 155kcal Egg
Sugar 7.78g 1.12g Egg
Fiber 5.5g 0g Bean
Calcium 50mg 50mg
Iron 0.29mg 1.19mg Egg
Magnesium 32mg 10mg Bean
Phosphorus 104mg 172mg Egg
Potassium 296mg 126mg Bean
Sodium 1mg 124mg Bean
Zinc 1.4mg 1.05mg Bean
Copper 0.206mg 2mg Egg
Manganese 0.026mg Egg
Selenium 4.5µg 30.8µg Egg
Vitamin A 106IU 520IU Egg
Vitamin A RAE 5µg 149µg Egg
Vitamin E 0.15mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.066mg Bean
Vitamin B2 0.06mg 0.513mg Egg
Vitamin B3 0.43mg 0.064mg Bean
Vitamin B5 1.398mg Egg
Vitamin B6 0.13mg 0.121mg Bean
Folate 24µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.8µg 0.3µg Bean
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 0mg 373mg Bean
Saturated Fat 0.103g 3.267g Bean
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.035g 4.077g Egg
Polyunsaturated fat 0.172g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bean
Bean vs Kidney beans raw
Kidney beans raw
Bean
Bean vs Bean raw
Bean raw
Bean
Bean vs Cranberry bean raw
Cranberry bean raw
Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
45%
Egg
Minerals Daily Need Coverage Score
25%
Bean
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 6.66g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 33)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.5)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.164g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.