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  6. Bean raw vs. Egg

Bean raw vs. Egg — In-Depth Nutrition Comparison

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Differences between Bean raw and Egg

  • Bean raw has more Folate, Fiber, Vitamin B1, Manganese, Iron, and Magnesium, while Egg has more Copper, Vitamin B12, and Choline.
  • Egg's daily need coverage for Cholesterol is 124% higher.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Egg, whole, cooked, hard-boiled.

Infographic

Bean raw 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 raw
Bean raw
8
:
2
Egg
Egg
Contains more Calcium +126%
Contains more Iron +326.1%
Contains more Magnesium +1660%
Contains more Phosphorus +139%
Contains more Potassium +1005.6%
Contains less Sodium -90.3%
Contains more Zinc +117.1%
Contains more Manganese +4315.4%
Contains more Copper +124%
Contains more Selenium +10.4%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +126%
Contains more Iron +326.1%
Contains more Magnesium +1660%
Contains more Phosphorus +139%
Contains more Potassium +1005.6%
Contains less Sodium -90.3%
Contains more Zinc +117.1%
Contains more Manganese +4315.4%
Contains more Copper +124%
Contains more Selenium +10.4%

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 raw
Bean raw
6
:
6
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +980.3%
Contains more Vitamin B3 +1734.4%
Contains more Vitamin B6 +291.7%
Contains more Folate +1093.2%
Contains more Vitamin K +1766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +390.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +142%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 +980.3%
Contains more Vitamin B3 +1734.4%
Contains more Vitamin B6 +291.7%
Contains more Folate +1093.2%
Contains more Vitamin K +1766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +390.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +142%
Contains more Vitamin B5 +78.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Egg
Egg
Contains more Protein +70.3%
Contains more Carbs +5484.8%
Contains more Other +224.3%
Contains more Fats +762.6%
Contains more Water +558.6%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +70.3%
Contains more Carbs +5484.8%
Contains more Other +224.3%
Contains more Fats +762.6%
Contains more Water +558.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Egg
Egg
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +1680.3%
Contains more Polyunsaturated fat +247.4%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +1680.3%
Contains more Polyunsaturated fat +247.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Egg Opinion
Net carbs 47.05g 1.12g Bean raw
Protein 21.42g 12.58g Bean raw
Fats 1.23g 10.61g Egg
Carbs 62.55g 1.12g Bean raw
Calories 347kcal 155kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1.12g Egg
Fiber 15.5g 0g Bean raw
Calcium 113mg 50mg Bean raw
Iron 5.07mg 1.19mg Bean raw
Magnesium 176mg 10mg Bean raw
Phosphorus 411mg 172mg Bean raw
Potassium 1393mg 126mg Bean raw
Sodium 12mg 124mg Bean raw
Zinc 2.28mg 1.05mg Bean raw
Copper 0.893mg 2mg Egg
Manganese 1.148mg 0.026mg Bean raw
Selenium 27.9µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.21mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.066mg Bean raw
Vitamin B2 0.212mg 0.513mg Egg
Vitamin B3 1.174mg 0.064mg Bean raw
Vitamin B5 0.785mg 1.398mg Egg
Vitamin B6 0.474mg 0.121mg Bean raw
Folate 525µg 44µg Bean raw
Vitamin B12 0µg 1.11µg Egg
Vitamin K 5.6µg 0.3µg Bean raw
Tryptophan 0.237mg 0.153mg Bean raw
Threonine 0.81mg 0.604mg Bean raw
Isoleucine 0.871mg 0.686mg Bean raw
Leucine 1.558mg 1.075mg Bean raw
Lysine 1.356mg 0.904mg Bean raw
Methionine 0.259mg 0.392mg Egg
Phenylalanine 1.095mg 0.668mg Bean raw
Valine 0.998mg 0.767mg Bean raw
Histidine 0.556mg 0.298mg Bean raw
Cholesterol 0mg 373mg Bean raw
Saturated Fat 0.235g 3.267g Bean raw
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.229g 4.077g Egg
Polyunsaturated fat 0.407g 1.414g Egg

Which food is preferable for your diet?

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

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
70%
Bean raw
45%
Egg
Minerals Daily Need Coverage Score
131%
Bean raw
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.99g)
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 contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 112mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.032g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.