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  6. Baked beans vs. Egg white

Baked beans vs. Egg white — In-Depth Nutrition Comparison

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How are Baked beans and Egg white different?

  • Baked beans are higher in Iron, Fiber, Copper, Phosphorus, Folate, Vitamin B1, and Manganese, however, Egg white is richer in Vitamin B2, and Selenium.
  • Daily need coverage for Vitamin B2 from Egg white is 30% higher.
  • Egg white has less Sodium.

Beans, baked, home prepared and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Baked beans vs Egg white 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.
Baked beans
Baked beans
8
:
2
Egg white
Egg white
Contains more Calcium +771.4%
Contains more Iron +2387.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +626.7%
Contains more Potassium +119.6%
Contains more Zinc +2333.3%
Contains more Copper +591.3%
Contains more Manganese +2218.2%
Contains less Sodium -60.7%
Contains more Selenium +250.9%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +771.4%
Contains more Iron +2387.5%
Contains more Magnesium +290.9%
Contains more Phosphorus +626.7%
Contains more Potassium +119.6%
Contains more Zinc +2333.3%
Contains more Copper +591.3%
Contains more Manganese +2218.2%
Contains less Sodium -60.7%
Contains more Selenium +250.9%

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.
Baked beans
Baked beans
5
:
5
Egg white
Egg white
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3300%
Contains more Vitamin B3 +288.6%
Contains more Vitamin B6 +1700%
Contains more Folate +1100%
Contains more Vitamin B2 +795.9%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B12 +∞%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3300%
Contains more Vitamin B3 +288.6%
Contains more Vitamin B6 +1700%
Contains more Folate +1100%
Contains more Vitamin B2 +795.9%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
3
:
2
Egg white
Egg white
Contains more Fats +2929.4%
Contains more Carbs +2863%
Contains more Other +298.4%
Contains more Protein +96.8%
Contains more Water +34.4%
Baked beans
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 white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +2929.4%
Contains more Carbs +2863%
Contains more Other +298.4%
Contains more Protein +96.8%
Contains more Water +34.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Egg white
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Baked beans Egg white Opinion
Net carbs 16.13g 0.73g Baked beans
Protein 5.54g 10.9g Egg white
Fats 5.15g 0.17g Baked beans
Carbs 21.63g 0.73g Baked beans
Calories 155kcal 52kcal Baked beans
Fructose 0.07g Egg white
Sugar 0.71g Baked beans
Fiber 5.5g 0g Baked beans
Calcium 61mg 7mg Baked beans
Iron 1.99mg 0.08mg Baked beans
Magnesium 43mg 11mg Baked beans
Phosphorus 109mg 15mg Baked beans
Potassium 358mg 163mg Baked beans
Sodium 422mg 166mg Egg white
Zinc 0.73mg 0.03mg Baked beans
Copper 0.159mg 0.023mg Baked beans
Manganese 0.255mg 0.011mg Baked beans
Selenium 5.7µg 20µg Egg white
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.004mg Baked beans
Vitamin B2 0.049mg 0.439mg Egg white
Vitamin B3 0.408mg 0.105mg Baked beans
Vitamin B5 0.155mg 0.19mg Egg white
Vitamin B6 0.09mg 0.005mg Baked beans
Folate 48µg 4µg Baked beans
Vitamin B12 0µg 0.09µg Egg white
Tryptophan 0.067mg 0.125mg Egg white
Threonine 0.228mg 0.449mg Egg white
Isoleucine 0.242mg 0.661mg Egg white
Leucine 0.428mg 1.016mg Egg white
Lysine 0.379mg 0.806mg Egg white
Methionine 0.086mg 0.399mg Egg white
Phenylalanine 0.287mg 0.686mg Egg white
Valine 0.282mg 0.809mg Egg white
Histidine 0.153mg 0.29mg Egg white
Cholesterol 5mg 0mg Egg white
Saturated Fat 1.948g 0g Egg white
Monounsaturated Fat 2.133g 0g Baked beans
Polyunsaturated fat 0.74g 0g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Baked beans
11%
Egg white
Minerals Daily Need Coverage Score
39%
Baked beans
17%
Egg white

Comparison summary

Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 256mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 1.948g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 40)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.8)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.