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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +1005.6%
Contains more IronIron +326.1%
Contains more ZincZinc +117.1%
Contains more PhosphorusPhosphorus +139%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +4315.4%
Contains more CopperCopper +124%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Egg
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B3Vitamin B3 +1734.4%
Contains more Vitamin B6Vitamin B6 +291.7%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +1093.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +390.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +343.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Egg
2
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 ProteinProtein +70.3%
Contains more CarbsCarbs +5484.8%
Contains more OtherOther +224.3%
Contains more FatsFats +762.6%
Contains more WaterWater +558.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Egg
Egg
2
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated Fat -92.8%
Contains more Mono. FatMonounsaturated Fat +1680.3%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 347kcal 155kcal Bean raw
Protein 21.42g 12.58g Bean raw
Fats 1.23g 10.61g Egg
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 1.12g Bean raw
Carbs 62.55g 1.12g Bean raw
Cholesterol 0mg 373mg Bean raw
Vitamin D 0IU 87IU Egg
Magnesium 176mg 10mg Bean raw
Calcium 113mg 50mg Bean raw
Potassium 1393mg 126mg Bean raw
Iron 5.07mg 1.19mg Bean raw
Sugar 2.11g 1.12g Egg
Fiber 15.5g 0g Bean raw
Copper 0.893mg 2mg Egg
Zinc 2.28mg 1.05mg Bean raw
Starch 34.17g Bean raw
Phosphorus 411mg 172mg Bean raw
Sodium 12mg 124mg Bean raw
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.21mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 1.148mg 0.026mg Bean raw
Selenium 27.9µg 30.8µg Egg
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
Vitamin B12 0µg 1.11µg Egg
Vitamin K 5.6µg 0.3µg Bean raw
Folate 525µg 44µg Bean raw
Choline 66.2mg 293.8mg Egg
Saturated Fat 0.235g 3.267g Bean raw
Monounsaturated Fat 0.229g 4.077g Egg
Polyunsaturated fat 0.407g 1.414g Egg
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
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
54%
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 is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 112mg)
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.