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Bean raw vs. Yolk — In-Depth Nutrition Comparison

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What are the differences between bean raw and yolk?

  • Bean raw is higher in folate, copper, fiber, manganese, and vitamin B1, yet yolk is higher in choline, vitamin B12, and selenium.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • The amount of saturated fat in bean raw is lower.
  • The glycemic index of yolk is lower.

We used Beans, pinto, mature seeds, raw and Egg, yolk, raw, fresh types in this article.

Infographic

Bean raw vs Yolk infographic
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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%
Yolk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +3420%
Contains more PotassiumPotassium +1178%
Contains more IronIron +85.7%
Contains more CopperCopper +1059.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1987.3%
Contains more CalciumCalcium +14.2%
Contains more SeleniumSelenium +100.7%
~equal in Zinc ~2.3mg
~equal in Phosphorus ~390mg

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%
Yolk
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B3Vitamin B3 +4791.7%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +259.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1139%

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +35.1%
Contains more CarbsCarbs +1642.3%
Contains more OtherOther +104.1%
Contains more FatsFats +2057.7%
Contains more WaterWater +361.7%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +5025.8%
Contains more Poly. FatPolyunsaturated fat +932.9%

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
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2728.6%
Contains more GlucoseGlucose +38.5%
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 Yolk
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 66.2mg 820.2mg 137%
Folate 525µg 146µg 95%
Copper 0.893mg 0.077mg 91%
Vitamin B12 0µg 1.95µg 81%
Fiber 15.5g 0g 62%
Selenium 27.9µg 56µg 51%
Manganese 1.148mg 0.055mg 48%
Vitamin B1 0.713mg 0.176mg 45%
Vitamin B5 0.785mg 2.99mg 44%
Saturated fat 0.235g 9.551g 42%
Vitamin A 0µg 381µg 42%
Magnesium 176mg 5mg 41%
Fats 1.23g 26.54g 39%
Potassium 1393mg 109mg 38%
Iron 5.07mg 2.73mg 29%
Monounsaturated fat 0.229g 11.738g 29%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Polyunsaturated fat 0.407g 4.204g 25%
Vitamin B2 0.212mg 0.528mg 24%
Carbs 62.55g 3.59g 20%
Vitamin E 0.21mg 2.58mg 16%
Starch 34.17g 14%
Protein 21.42g 15.86g 11%
Vitamin B6 0.474mg 0.35mg 10%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.024mg 7%
Vitamin K 5.6µg 0.7µg 4%
Phosphorus 411mg 390mg 3%
Sodium 12mg 48mg 2%
Calcium 113mg 129mg 2%
Calories 347kcal 322kcal 1%
Net carbs 47.05g 3.59g N/A
Sugar 2.11g 0.56g N/A
Zinc 2.28mg 2.3mg 0%
Tryptophan 0.237mg 0.177mg 0%
Threonine 0.81mg 0.687mg 0%
Isoleucine 0.871mg 0.866mg 0%
Leucine 1.558mg 1.399mg 0%
Lysine 1.356mg 1.217mg 0%
Methionine 0.259mg 0.378mg 0%
Phenylalanine 1.095mg 0.681mg 0%
Valine 0.998mg 0.949mg 0%
Histidine 0.556mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
131%
Bean raw
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 33)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 9.316g)
Which food is richer in minerals?
?
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.
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.