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

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A recap on differences between eggs and navy bean raw

  • Eggs are higher in copper, selenium, vitamin B12, and vitamin B2, yet navy bean raw is higher in vitamin B1, folate, magnesium, vitamin C, and manganese.
  • 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 Egg, whole, cooked, hard-boiled and Beans, navy, mature seeds, sprouted, raw.

Infographic

Egg vs Navy 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
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +461.8%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +72%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +910%
Contains more PotassiumPotassium +143.7%
Contains more IronIron +62.2%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1469.2%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +138.6%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%

All nutrients comparison - raw data values

Nutrient Egg Navy bean raw DV% diff.
Copper 2mg 0.356mg 183%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.6µg 55%
Choline 293.8mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B1 0.066mg 0.39mg 27%
Vitamin B2 0.513mg 0.215mg 23%
Magnesium 10mg 101mg 22%
Folate 44µg 132µg 22%
Vitamin C 0mg 18.8mg 21%
Manganese 0.026mg 0.408mg 17%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.7g 15%
Saturated fat 3.267g 0.085g 14%
Protein 12.58g 6.15g 13%
Vitamin D 2.2µg 0µg 11%
Vitamin B5 1.398mg 0.825mg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.052g 10%
Phosphorus 172mg 100mg 10%
Iron 1.19mg 1.93mg 9%
Vitamin E 1.03mg 7%
Vitamin B3 0.064mg 1.22mg 7%
Polyunsaturated fat 1.414g 0.407g 7%
Sodium 124mg 13mg 5%
Potassium 126mg 307mg 5%
Vitamin B6 0.121mg 0.191mg 5%
Calories 155kcal 67kcal 4%
Calcium 50mg 15mg 4%
Carbs 1.12g 13.05g 4%
Zinc 1.05mg 0.89mg 1%
Net carbs 1.12g 13.05g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.064mg 0%
Threonine 0.604mg 0.258mg 0%
Isoleucine 0.686mg 0.273mg 0%
Leucine 1.075mg 0.442mg 0%
Lysine 0.904mg 0.35mg 0%
Methionine 0.392mg 0.064mg 0%
Phenylalanine 0.668mg 0.31mg 0%
Valine 0.767mg 0.316mg 0%
Histidine 0.298mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +104.6%
Contains more FatsFats +1415.7%
Contains more OtherOther +12.6%
Contains more CarbsCarbs +1065.2%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +7740.4%
Contains more Poly. FatPolyunsaturated fat +247.4%
Contains less Sat. FatSaturated fat -97.4%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.