Egg white vs. Bean raw — In-Depth Nutrition Comparison
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What are the main differences between egg whites and bean raw?
- Egg whites have less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, magnesium, potassium, and vitamin B6 than bean raw.
- Bean raw's daily need coverage for folate is 130% higher.
- Egg whites have a lower glycemic index than bean raw.
We used Egg, white, raw, fresh and Beans, pinto, mature seeds, raw types in this comparison.
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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 MagnesiumMagnesium | +1500% |
| Contains more CalciumCalcium | +1514.3% |
| Contains more PotassiumPotassium | +754.6% |
| Contains more IronIron | +6237.5% |
| Contains more CopperCopper | +3782.6% |
| Contains more ZincZinc | +7500% |
| Contains more PhosphorusPhosphorus | +2640% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +10336.4% |
| Contains more SeleniumSelenium | +39.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +107.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17725% |
| Contains more Vitamin B3Vitamin B3 | +1018.1% |
| Contains more Vitamin B5Vitamin B5 | +313.2% |
| Contains more Vitamin B6Vitamin B6 | +9380% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13025% |
| Contains more CholineCholine | +5918.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 4µg | 525µg | 130% |
| Copper | 0.023mg | 0.893mg | 97% |
| Iron | 0.08mg | 5.07mg | 62% |
| Fiber | 0g | 15.5g | 62% |
| Vitamin B1 | 0.004mg | 0.713mg | 59% |
| Phosphorus | 15mg | 411mg | 57% |
| Manganese | 0.011mg | 1.148mg | 49% |
| Magnesium | 11mg | 176mg | 39% |
| Vitamin B6 | 0.005mg | 0.474mg | 36% |
| Potassium | 163mg | 1393mg | 36% |
| Protein | 10.9g | 21.42g | 21% |
| Carbs | 0.73g | 62.55g | 21% |
| Zinc | 0.03mg | 2.28mg | 20% |
| Vitamin B2 | 0.439mg | 0.212mg | 17% |
| Calories | 52kcal | 347kcal | 15% |
| Starch | 34.17g | 14% | |
| Selenium | 20µg | 27.9µg | 14% |
| Vitamin B5 | 0.19mg | 0.785mg | 12% |
| Choline | 1.1mg | 66.2mg | 12% |
| Calcium | 7mg | 113mg | 11% |
| Vitamin B3 | 0.105mg | 1.174mg | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Sodium | 166mg | 12mg | 7% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Polyunsaturated fat | 0g | 0.407g | 3% |
| Fats | 0.17g | 1.23g | 2% |
| Monounsaturated fat | 0g | 0.229g | 1% |
| Vitamin E | 0mg | 0.21mg | 1% |
| Saturated fat | 0g | 0.235g | 1% |
| Net carbs | 0.73g | 47.05g | N/A |
| Sugar | 0.71g | 2.11g | N/A |
| Tryptophan | 0.125mg | 0.237mg | 0% |
| Threonine | 0.449mg | 0.81mg | 0% |
| Isoleucine | 0.661mg | 0.871mg | 0% |
| Leucine | 1.016mg | 1.558mg | 0% |
| Lysine | 0.806mg | 1.356mg | 0% |
| Methionine | 0.399mg | 0.259mg | 0% |
| Phenylalanine | 0.686mg | 1.095mg | 0% |
| Valine | 0.809mg | 0.998mg | 0% |
| Histidine | 0.29mg | 0.556mg | 0% |
| Fructose | 0.07g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +672.9% |
| Contains more ProteinProtein | +96.5% |
| Contains more FatsFats | +623.5% |
| Contains more CarbsCarbs | +8468.5% |
| Contains more OtherOther | +450.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +161.5% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2728.6% |