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Baked beans vs. Egg — In-Depth Nutrition Comparison

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The main differences between baked beans and eggs

  • Baked beans are richer in fiber, yet eggs are richer in copper, vitamin B12, selenium, vitamin B2, vitamin B5, vitamin D, and vitamin A.
  • Daily need coverage for copper for eggs is 205% higher.
  • Eggs contain less sodium.
  • Eggs have a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Egg, whole, cooked, hard-boiled.

Infographic

Baked beans vs Egg 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +330%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +184.1%
Contains more IronIron +67.2%
Contains more ManganeseManganese +880.8%
Contains more CopperCopper +1157.9%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +57.8%
Contains less SodiumSodium -70.6%
Contains more SeleniumSelenium +440.4%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B3Vitamin B3 +537.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +946.9%
Contains more Vitamin B5Vitamin B5 +801.9%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Baked beans Egg DV% diff.
Copper 0.159mg 2mg 205%
Cholesterol 5mg 373mg 123%
Choline 293.8mg 53%
Selenium 5.7µg 30.8µg 46%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.049mg 0.513mg 36%
Vitamin B5 0.155mg 1.398mg 25%
Fiber 5.5g 0g 22%
Vitamin A 0µg 149µg 17%
Protein 5.54g 12.58g 14%
Sodium 422mg 124mg 13%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Iron 1.99mg 1.19mg 10%
Manganese 0.255mg 0.026mg 10%
Phosphorus 109mg 172mg 9%
Magnesium 43mg 10mg 8%
Fats 5.15g 10.61g 8%
Carbs 21.63g 1.12g 7%
Vitamin E 1.03mg 7%
Potassium 358mg 126mg 7%
Vitamin B1 0.136mg 0.066mg 6%
Saturated fat 1.948g 3.267g 6%
Monounsaturated fat 2.133g 4.077g 5%
Polyunsaturated fat 0.74g 1.414g 4%
Zinc 0.73mg 1.05mg 3%
Vitamin B3 0.408mg 0.064mg 2%
Vitamin B6 0.09mg 0.121mg 2%
Calcium 61mg 50mg 1%
Vitamin C 1.1mg 0mg 1%
Folate 48µg 44µg 1%
Calories 155kcal 155kcal 0%
Net carbs 16.13g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.067mg 0.153mg 0%
Threonine 0.228mg 0.604mg 0%
Isoleucine 0.242mg 0.686mg 0%
Leucine 0.428mg 1.075mg 0%
Lysine 0.379mg 0.904mg 0%
Methionine 0.086mg 0.392mg 0%
Phenylalanine 0.287mg 0.668mg 0%
Valine 0.282mg 0.767mg 0%
Histidine 0.153mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +1831.3%
Contains more OtherOther +134.6%
Contains more ProteinProtein +127.1%
Contains more FatsFats +106%
Contains more WaterWater +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -40.4%
Contains more Mono. FatMonounsaturated fat +91.1%
Contains more Poly. FatPolyunsaturated fat +91.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.