Beans vs. Egg — In-Depth Nutrition Comparison
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How are beans and eggs different?
- Beans have more fiber; however, eggs are richer in copper, choline, selenium, vitamin B12, vitamin B2, vitamin D, and iron.
- Eggs cover your daily need for copper, 199% more than beans.
- Beans contain less saturated fat.
- Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of eggs is 0.
Beans, baked, canned, no salt added and Egg, whole, cooked, hard-boiled types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more PotassiumPotassium | +134.9% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more IronIron | +310.3% |
| Contains more CopperCopper | +870.9% |
| Contains more PhosphorusPhosphorus | +65.4% |
| Contains more SeleniumSelenium | +584.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B3Vitamin B3 | +571.9% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin AVitamin A | +2880% |
| Contains more Vitamin EVitamin E | +586.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +755% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +853.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1729.5% |
| Contains more OtherOther | +59.8% |
| Contains more ProteinProtein | +162.1% |
| Contains more FatsFats | +2552.5% |
~equal in
Water
~74.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +11548.6% |
| Contains more Poly. FatPolyunsaturated fat | +722.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.206mg | 2mg | 199% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 30.8mg | 293.8mg | 48% |
| Selenium | 4.5µg | 30.8µg | 48% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Vitamin B2 | 0.06mg | 0.513mg | 35% |
| Vitamin B5 | 1.398mg | 28% | |
| Fiber | 5.5g | 0g | 22% |
| Protein | 4.8g | 12.58g | 16% |
| Fats | 0.4g | 10.61g | 16% |
| Vitamin A | 5µg | 149µg | 16% |
| Saturated fat | 0.103g | 3.267g | 14% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Iron | 0.29mg | 1.19mg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Monounsaturated fat | 0.035g | 4.077g | 10% |
| Phosphorus | 104mg | 172mg | 10% |
| Polyunsaturated fat | 0.172g | 1.414g | 8% |
| Vitamin B1 | 0.15mg | 0.066mg | 7% |
| Carbs | 20.49g | 1.12g | 6% |
| Vitamin E | 0.15mg | 1.03mg | 6% |
| Sodium | 1mg | 124mg | 5% |
| Potassium | 296mg | 126mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Folate | 24µg | 44µg | 5% |
| Calories | 105kcal | 155kcal | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Zinc | 1.4mg | 1.05mg | 3% |
| Vitamin B3 | 0.43mg | 0.064mg | 2% |
| Vitamin B6 | 0.13mg | 0.121mg | 1% |
| Manganese | 0.026mg | 1% | |
| Net carbs | 14.99g | 1.12g | N/A |
| Calcium | 50mg | 50mg | 0% |
| Sugar | 7.78g | 1.12g | N/A |
| Vitamin K | 0.8µg | 0.3µg | 0% |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
53%
Minerals Daily Need Coverage Score
25%
103%
Comparison summary
Which food is lower in Sugar?
Egg is lower in Sugar (difference - 6.66g)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 33)
Which food is cheaper?
Egg is cheaper (difference - $0.5)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Beans 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.