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Egg vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between eggs and refried beans

  • Eggs have more copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and vitamin D; however, refried beans have more fiber.
  • Eggs' daily need coverage for copper is 208% more.
  • Refried beans have a higher glycemic index than eggs.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Egg vs Refried 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
6
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +72.4%
Contains more CopperCopper +1450.4%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -66.5%
Contains more SeleniumSelenium +431%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +153.2%
Contains more IronIron +21%
Contains more ManganeseManganese +1011.5%

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
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1044.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +549.4%
Contains more Vitamin B5Vitamin B5 +639.7%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +1285.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15.2%
Contains more Vitamin B3Vitamin B3 +473.4%
Contains more Vitamin KVitamin K +600%

All nutrients comparison - raw data values

Nutrient Egg Refried beans DV% diff.
Copper 2mg 0.129mg 208%
Cholesterol 373mg 0mg 124%
Choline 293.8mg 21.2mg 50%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 5.8µg 45%
Vitamin B2 0.513mg 0.079mg 33%
Vitamin B5 1.398mg 0.189mg 24%
Histidine 0.298mg 153mg 22%
Vitamin A 149µg 0µg 17%
Protein 12.58g 4.98g 15%
Fiber 0g 3.7g 15%
Fats 10.61g 2.01g 13%
Saturated fat 3.267g 0.631g 12%
Phosphorus 172mg 92mg 11%
Sodium 124mg 370mg 11%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Manganese 0.026mg 0.289mg 11%
Monounsaturated fat 4.077g 0.601g 9%
Folate 44µg 11µg 8%
Vitamin C 0mg 6mg 7%
Potassium 126mg 319mg 6%
Polyunsaturated fat 1.414g 0.543g 6%
Magnesium 10mg 35mg 6%
Vitamin E 1.03mg 0.09mg 6%
Zinc 1.05mg 0.58mg 4%
Carbs 1.12g 13.55g 4%
Starch 7.43g 3%
Iron 1.19mg 1.44mg 3%
Calories 155kcal 90kcal 3%
Vitamin B3 0.064mg 0.367mg 2%
Vitamin K 0.3µg 2.1µg 2%
Calcium 50mg 29mg 2%
Vitamin B6 0.121mg 0.103mg 1%
Vitamin B1 0.066mg 0.076mg 1%
Net carbs 1.12g 9.85g N/A
Sugar 1.12g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.153mg 0.065mg 0%
Threonine 0.604mg 0.231mg 0%
Isoleucine 0.686mg 0.242mg 0%
Leucine 1.075mg 0.438mg 0%
Lysine 0.904mg 0.377mg 0%
Methionine 0.392mg 0.083mg 0%
Phenylalanine 0.668mg 0.297mg 0%
Valine 0.767mg 0.287mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +152.6%
Contains more FatsFats +427.9%
Contains more CarbsCarbs +1109.8%
Contains more OtherOther +59.8%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +578.4%
Contains more Poly. FatPolyunsaturated fat +160.4%
Contains less Sat. FatSaturated fat -80.7%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.