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  6. Navy bean raw vs. Egg

Navy bean raw vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and eggs

  • Navy bean raw is higher in vitamin B1, folate, magnesium, vitamin C, and manganese, yet eggs are higher in copper, selenium, vitamin B12, and vitamin B2.
  • Eggs cover your daily copper needs 183% more than navy bean raw.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Egg, whole, cooked, hard-boiled.

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +910%
Contains more PotassiumPotassium +143.7%
Contains more IronIron +62.2%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1469.2%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +461.8%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +72%
Contains more SeleniumSelenium +5033.3%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +490.9%
Contains more Vitamin B3Vitamin B3 +1806.3%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Navy bean raw Egg DV% diff.
Copper 0.356mg 2mg 183%
Cholesterol 0mg 373mg 124%
Selenium 0.6µg 30.8µg 55%
Choline 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Vitamin B1 0.39mg 0.066mg 27%
Vitamin B2 0.215mg 0.513mg 23%
Magnesium 101mg 10mg 22%
Folate 132µg 44µg 22%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0.026mg 17%
Vitamin A 0µg 149µg 17%
Fats 0.7g 10.61g 15%
Saturated fat 0.085g 3.267g 14%
Protein 6.15g 12.58g 13%
Vitamin D 0µg 2.2µg 11%
Vitamin B5 0.825mg 1.398mg 11%
Vitamin D 0IU 87IU 11%
Monounsaturated fat 0.052g 4.077g 10%
Phosphorus 100mg 172mg 10%
Iron 1.93mg 1.19mg 9%
Vitamin E 1.03mg 7%
Vitamin B3 1.22mg 0.064mg 7%
Polyunsaturated fat 0.407g 1.414g 7%
Sodium 13mg 124mg 5%
Potassium 307mg 126mg 5%
Vitamin B6 0.191mg 0.121mg 5%
Calories 67kcal 155kcal 4%
Calcium 15mg 50mg 4%
Carbs 13.05g 1.12g 4%
Zinc 0.89mg 1.05mg 1%
Net carbs 13.05g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.064mg 0.153mg 0%
Threonine 0.258mg 0.604mg 0%
Isoleucine 0.273mg 0.686mg 0%
Leucine 0.442mg 1.075mg 0%
Lysine 0.35mg 0.904mg 0%
Methionine 0.064mg 0.392mg 0%
Phenylalanine 0.31mg 0.668mg 0%
Valine 0.316mg 0.767mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +1065.2%
Contains more ProteinProtein +104.6%
Contains more FatsFats +1415.7%
Contains more OtherOther +12.6%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.4%
Contains more Mono. FatMonounsaturated fat +7740.4%
Contains more Poly. FatPolyunsaturated fat +247.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.