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Bean raw vs. Eggnog — In-Depth Nutrition Comparison

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How are bean raw and eggnog different?

  • Bean raw has more folate, copper, fiber, iron, vitamin B1, manganese, phosphorus, selenium, magnesium, and potassium than eggnog.
  • Daily need coverage for folate for bean raw is 131% higher.
  • Bean raw has a lower glycemic index (33) than eggnog (55).

Beans, pinto, mature seeds, raw and Eggnog are the varieties used in this article.

Infographic

Bean raw vs Eggnog 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%
Eggnog
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +826.3%
Contains more PotassiumPotassium +744.2%
Contains more IronIron +2435%
Contains more CopperCopper +6769.2%
Contains more ZincZinc +395.7%
Contains more PhosphorusPhosphorus +277.1%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +22860%
Contains more SeleniumSelenium +564.3%
Contains more CalciumCalcium +15%

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%
Eggnog
3
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin B1Vitamin B1 +1997.1%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +1018.1%
Contains more Vitamin B5Vitamin B5 +88.2%
Contains more Vitamin B6Vitamin B6 +848%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +52400%
Contains more CholineCholine +26.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.21mg

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
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +370.8%
Contains more CarbsCarbs +677%
Contains more OtherOther +417.9%
Contains more FatsFats +240.7%
Contains more WaterWater +628.5%

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
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Poly. FatPolyunsaturated fat +105.6%
Contains more Mono. FatMonounsaturated fat +468.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Eggnog
4
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4850%
Contains more GlucoseGlucose +85.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Eggnog
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bean raw Eggnog DV% diff.
Folate 525µg 1µg 131%
Copper 0.893mg 0.013mg 98%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.2mg 61%
Vitamin B1 0.713mg 0.034mg 57%
Manganese 1.148mg 0.005mg 50%
Selenium 27.9µg 4.2µg 43%
Phosphorus 411mg 109mg 43%
Magnesium 176mg 19mg 37%
Potassium 1393mg 165mg 36%
Protein 21.42g 4.55g 34%
Vitamin B6 0.474mg 0.05mg 33%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Carbs 62.55g 8.05g 18%
Zinc 2.28mg 0.46mg 17%
Starch 34.17g 14%
Calories 347kcal 88kcal 13%
Saturated fat 0.235g 2.591g 11%
Vitamin A 0µg 59µg 7%
Vitamin B3 1.174mg 0.105mg 7%
Vitamin B5 0.785mg 0.417mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin C 6.3mg 1.5mg 5%
Fats 1.23g 4.19g 5%
Vitamin K 5.6µg 0.3µg 4%
Choline 66.2mg 52.2mg 3%
Monounsaturated fat 0.229g 1.302g 3%
Sodium 12mg 54mg 2%
Vitamin B2 0.212mg 0.19mg 2%
Calcium 113mg 130mg 2%
Polyunsaturated fat 0.407g 0.198g 1%
Net carbs 47.05g 8.05g N/A
Sugar 2.11g 8.05g N/A
Vitamin E 0.21mg 0.21mg 0%
Tryptophan 0.237mg 0.085mg 0%
Threonine 0.81mg 0.201mg 0%
Isoleucine 0.871mg 0.237mg 0%
Leucine 1.558mg 0.383mg 0%
Lysine 1.356mg 0.257mg 0%
Methionine 0.259mg 0.12mg 0%
Phenylalanine 1.095mg 0.225mg 0%
Valine 0.998mg 0.289mg 0%
Histidine 0.556mg 0.108mg 0%
Fructose 0g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Eggnog
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
17%
Eggnog
Minerals Daily Need Coverage Score
131%
Bean raw
17%
Eggnog

Comparison summary

Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 5.94g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 2.356g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.