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Bean vs. Egg — In-Depth Nutrition Comparison

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How are Bean and Egg different?

  • Bean has more Fiber, however, Egg is richer in Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin A, and Vitamin D.
  • Egg covers your daily need of Copper 199% more than Bean.
  • Bean contains less Saturated Fat.

Beans, baked, canned, no salt added and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Bean 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
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Egg
Egg
5
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 +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%
~equal in Calcium ~50mg

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
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Egg
Egg
8
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 +127.3%
Contains more Vitamin B3Vitamin B3 +571.9%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin AVitamin A +390.6%
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%
~equal in Vitamin B6 ~0.121mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Egg
Egg
3
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 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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -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.
Bean Egg
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Egg Opinion
Calories 105kcal 155kcal Egg
Protein 4.8g 12.58g Egg
Fats 0.4g 10.61g Egg
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 1.12g Bean
Carbs 20.49g 1.12g Bean
Cholesterol 0mg 373mg Bean
Vitamin D 0IU 87IU Egg
Magnesium 32mg 10mg Bean
Calcium 50mg 50mg
Potassium 296mg 126mg Bean
Iron 0.29mg 1.19mg Egg
Sugar 7.78g 1.12g Egg
Fiber 5.5g 0g Bean
Copper 0.206mg 2mg Egg
Zinc 1.4mg 1.05mg Bean
Phosphorus 104mg 172mg Egg
Sodium 1mg 124mg Bean
Vitamin A 106IU 520IU Egg
Vitamin A 5µg 149µg Egg
Vitamin E 0.15mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 0.026mg Egg
Selenium 4.5µg 30.8µg Egg
Vitamin B1 0.15mg 0.066mg Bean
Vitamin B2 0.06mg 0.513mg Egg
Vitamin B3 0.43mg 0.064mg Bean
Vitamin B5 1.398mg Egg
Vitamin B6 0.13mg 0.121mg Bean
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.8µg 0.3µg Bean
Folate 24µg 44µg Egg
Choline 30.8mg 293.8mg Egg
Saturated Fat 0.103g 3.267g Bean
Monounsaturated Fat 0.035g 4.077g Egg
Polyunsaturated fat 0.172g 1.414g Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
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 Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bean
54%
Egg
Minerals Daily Need Coverage Score
25%
Bean
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 6.66g)
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 richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 123mg)
Which food is lower in Saturated Fat?
Bean
Bean 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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.