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  6. Egg vs. Cranberry bean raw

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

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How are eggs and cranberry bean raw different?

  • Eggs have more copper and vitamin B12; however, cranberry bean raw is richer in folate, fiber, vitamin B1, iron, manganese, potassium, and magnesium.
  • Cranberry bean raw covers your daily need for folate, 140% more than eggs.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Egg vs Cranberry bean raw 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
2
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CopperCopper +151.9%
Contains more SeleniumSelenium +142.5%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +320.2%
Contains more ZincZinc +245.7%
Contains more PhosphorusPhosphorus +116.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3438.5%

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
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%
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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +140.8%
Contains more Vitamin B5Vitamin B5 +86.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1031.8%
Contains more Vitamin B3Vitamin B3 +2173.4%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more FolateFolate +1272.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Cranberry bean raw DV% diff.
Folate 44µg 604µg 140%
Copper 2mg 0.794mg 134%
Cholesterol 373mg 0mg 124%
Fiber 0g 24.7g 99%
Vitamin B1 0.066mg 0.747mg 57%
Choline 293.8mg 53%
Iron 1.19mg 5mg 48%
Vitamin B12 1.11µg 0µg 46%
Manganese 0.026mg 0.92mg 39%
Magnesium 10mg 156mg 35%
Potassium 126mg 1332mg 35%
Selenium 30.8µg 12.7µg 33%
Phosphorus 172mg 372mg 29%
Vitamin B2 0.513mg 0.213mg 23%
Zinc 1.05mg 3.63mg 23%
Protein 12.58g 23.03g 21%
Carbs 1.12g 60.05g 20%
Vitamin A 149µg 0µg 17%
Fats 10.61g 1.23g 14%
Vitamin B6 0.121mg 0.309mg 14%
Vitamin B5 1.398mg 0.748mg 13%
Saturated fat 3.267g 0.316g 13%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.106g 10%
Calories 155kcal 335kcal 9%
Vitamin B3 0.064mg 1.455mg 9%
Calcium 50mg 127mg 8%
Vitamin E 1.03mg 7%
Polyunsaturated fat 1.414g 0.527g 6%
Sodium 124mg 6mg 5%
Net carbs 1.12g 35.35g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.273mg 0%
Threonine 0.604mg 0.969mg 0%
Isoleucine 0.686mg 1.017mg 0%
Leucine 1.075mg 1.838mg 0%
Lysine 0.904mg 1.58mg 0%
Methionine 0.392mg 0.346mg 0%
Phenylalanine 0.668mg 1.245mg 0%
Valine 0.767mg 1.205mg 0%
Histidine 0.298mg 0.641mg 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
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +762.6%
Contains more WaterWater +502.3%
Contains more ProteinProtein +83.1%
Contains more CarbsCarbs +5261.6%
Contains more OtherOther +208.4%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +3746.2%
Contains more Poly. FatPolyunsaturated fat +168.3%
Contains less Sat. FatSaturated fat -90.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.