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Egg vs. Bean — In-Depth Nutrition Comparison

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How are Egg and Bean different?

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

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

Infographic

Egg vs Bean 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.
Egg
5
:
4
Bean
Contains more Iron +310.3%
Contains more Phosphorus +65.4%
Contains more Copper +870.9%
Contains more Selenium +584.4%
Contains more Magnesium +220%
Contains more Potassium +134.9%
Contains less Sodium -99.2%
Contains more Zinc +33.3%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +310.3%
Contains more Phosphorus +65.4%
Contains more Copper +870.9%
Contains more Selenium +584.4%
Contains more Magnesium +220%
Contains more Potassium +134.9%
Contains less Sodium -99.2%
Contains more Zinc +33.3%
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.
Egg
7
:
5
Bean
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +571.9%
Contains more Vitamin K +166.7%
Equal in Vitamin B6 - 0.13
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%
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%
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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +571.9%
Contains more Vitamin K +166.7%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Bean
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 Egg Bean Opinion
Net carbs 1.12g 14.99g Bean
Protein 12.58g 4.8g Egg
Fats 10.61g 0.4g Egg
Carbs 1.12g 20.49g Bean
Calories 155kcal 105kcal Egg
Sugar 1.12g 7.78g Egg
Fiber 0g 5.5g Bean
Calcium 50mg 50mg
Iron 1.19mg 0.29mg Egg
Magnesium 10mg 32mg Bean
Phosphorus 172mg 104mg Egg
Potassium 126mg 296mg Bean
Sodium 124mg 1mg Bean
Zinc 1.05mg 1.4mg Bean
Copper 2mg 0.206mg Egg
Manganese 0.026mg Egg
Selenium 30.8µg 4.5µg Egg
Vitamin A 520IU 106IU Egg
Vitamin A RAE 149µg 5µg Egg
Vitamin E 1.03mg 0.15mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.066mg 0.15mg Bean
Vitamin B2 0.513mg 0.06mg Egg
Vitamin B3 0.064mg 0.43mg Bean
Vitamin B5 1.398mg Egg
Vitamin B6 0.121mg 0.13mg Bean
Folate 44µg 24µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0.8µg 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 373mg 0mg Bean
Saturated Fat 3.267g 0.103g Bean
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.035g Egg
Polyunsaturated fat 1.414g 0.172g Egg

Which food is preferable for your diet?

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

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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
45%
Egg
11%
Bean
Minerals Daily Need Coverage Score
103%
Egg
25%
Bean

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