Beans vs. Omelette — In-Depth Nutrition Comparison
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How are beans and omelette different?
- Beans are higher in fiber and copper; however, omelette is richer in choline, selenium, vitamin B12, vitamin B2, iron, and vitamin D.
- Daily need coverage for cholesterol for omelette is 104% higher.
- Beans have less saturated fat.
- Omelette has a lower glycemic index (0) than beans (33).
Beans, baked, canned, no salt added and Egg, whole, cooked, omelet are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +153% |
| Contains more CopperCopper | +227% |
| Contains more ZincZinc | +28.4% |
| Contains less SodiumSodium | -99.4% |
| Contains more IronIron | +410.3% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains more SeleniumSelenium | +473.3% |
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 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +571.9% |
| Contains more Vitamin AVitamin A | +3340% |
| Contains more Vitamin EVitamin E | +760% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +543.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +462.5% |
| Contains more FolateFolate | +62.5% |
| Contains more CholineCholine | +703.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 4.5µg | 25.8µg | 39% |
| Choline | 30.8mg | 247.6mg | 39% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B5 | 1.289mg | 26% | |
| Vitamin B2 | 0.06mg | 0.386mg | 25% |
| Fiber | 5.5g | 0g | 22% |
| Vitamin A | 5µg | 172µg | 19% |
| Fats | 0.4g | 11.66g | 17% |
| Polyunsaturated fat | 0.172g | 2.712g | 17% |
| Copper | 0.206mg | 0.063mg | 16% |
| Iron | 0.29mg | 1.48mg | 15% |
| Saturated fat | 0.103g | 3.319g | 15% |
| Protein | 4.8g | 10.57g | 12% |
| Monounsaturated fat | 0.035g | 4.843g | 12% |
| Vitamin B1 | 0.15mg | 0.034mg | 10% |
| Phosphorus | 104mg | 167mg | 9% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin E | 0.15mg | 1.29mg | 8% |
| Sodium | 1mg | 155mg | 7% |
| Carbs | 20.49g | 0.64g | 7% |
| Magnesium | 32mg | 11mg | 5% |
| Potassium | 296mg | 117mg | 5% |
| Folate | 24µg | 39µg | 4% |
| Zinc | 1.4mg | 1.09mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin K | 0.8µg | 4.5µg | 3% |
| Calories | 105kcal | 154kcal | 2% |
| Vitamin B3 | 0.43mg | 0.064mg | 2% |
| Vitamin B6 | 0.13mg | 0.143mg | 1% |
| Manganese | 0.024mg | 1% | |
| Net carbs | 14.99g | 0.64g | N/A |
| Calcium | 50mg | 48mg | 0% |
| Sugar | 7.78g | 0.31g | N/A |
| Trans fat | 0g | 0.709g | N/A |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.467mg | 0% | |
| Isoleucine | 0.565mg | 0% | |
| Leucine | 0.913mg | 0% | |
| Lysine | 0.767mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.572mg | 0% | |
| Valine | 0.722mg | 0% | |
| Histidine | 0.26mg | 0% | |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3101.6% |
| Contains more OtherOther | +71% |
| Contains more ProteinProtein | +120.2% |
| Contains more FatsFats | +2815% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +13737.1% |
| Contains more Poly. FatPolyunsaturated fat | +1476.7% |
