Egg white vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between egg whites and beans
- Egg whites have more vitamin B2 and selenium; however, beans are higher in fiber, copper, phosphorus, zinc, vitamin B1, vitamin B6, and choline.
- Egg whites cover your daily need for vitamin B2, 29% more than beans.
- Egg whites have 166 times more sodium than beans. While egg whites have 166mg of sodium, beans have only 1mg.
- The glycemic index of beans is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Beans, baked, canned, no salt added.
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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.
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +614.3% |
| Contains more PotassiumPotassium | +81.6% |
| Contains more IronIron | +262.5% |
| Contains more CopperCopper | +795.7% |
| Contains more ZincZinc | +4566.7% |
| Contains more PhosphorusPhosphorus | +593.3% |
| Contains less SodiumSodium | -99.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +631.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3650% |
| Contains more Vitamin B3Vitamin B3 | +309.5% |
| Contains more Vitamin B6Vitamin B6 | +2500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +2700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.439mg | 0.06mg | 29% |
| Selenium | 20µg | 4.5µg | 28% |
| Fiber | 0g | 5.5g | 22% |
| Copper | 0.023mg | 0.206mg | 20% |
| Phosphorus | 15mg | 104mg | 13% |
| Protein | 10.9g | 4.8g | 12% |
| Zinc | 0.03mg | 1.4mg | 12% |
| Vitamin B1 | 0.004mg | 0.15mg | 12% |
| Vitamin B6 | 0.005mg | 0.13mg | 10% |
| Carbs | 0.73g | 20.49g | 7% |
| Sodium | 166mg | 1mg | 7% |
| Magnesium | 11mg | 32mg | 5% |
| Folate | 4µg | 24µg | 5% |
| Choline | 1.1mg | 30.8mg | 5% |
| Potassium | 163mg | 296mg | 4% |
| Calcium | 7mg | 50mg | 4% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calories | 52kcal | 105kcal | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Iron | 0.08mg | 0.29mg | 3% |
| Vitamin B3 | 0.105mg | 0.43mg | 2% |
| Polyunsaturated fat | 0g | 0.172g | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Vitamin E | 0mg | 0.15mg | 1% |
| Fats | 0.17g | 0.4g | 0% |
| Net carbs | 0.73g | 14.99g | N/A |
| Sugar | 0.71g | 7.78g | N/A |
| Manganese | 0.011mg | 0% | |
| Saturated fat | 0g | 0.103g | 0% |
| Monounsaturated fat | 0g | 0.035g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +127.1% |
| Contains more WaterWater | +20.6% |
| Contains more FatsFats | +135.3% |
| Contains more CarbsCarbs | +2706.8% |
| Contains more OtherOther | +171.4% |
