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Egg vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between eggs and baked beans

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

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

Infographic

Egg vs Baked beans 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.
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%
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%
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%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +184.1%
Contains more IronIron +67.2%
Contains more ManganeseManganese +880.8%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B3Vitamin B3 +537.5%
~equal in Folate ~48µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +127.1%
Contains more FatsFats +106%
Contains more WaterWater +14.5%
Contains more CarbsCarbs +1831.3%
Contains more OtherOther +134.6%

Fat Type Comparison

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

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.