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

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Summary of differences between egg whites and cranberry bean raw

  • Egg whites have less folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, potassium, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 150% more than egg whites.
  • The glycemic index of cranberry bean raw is higher.

These are the specific foods used in this comparison Egg, white, raw, fresh and Beans, cranberry (roman), mature seeds, raw.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +57.5%
Contains more MagnesiumMagnesium +1318.2%
Contains more CalciumCalcium +1714.3%
Contains more PotassiumPotassium +717.2%
Contains more IronIron +6150%
Contains more CopperCopper +3352.2%
Contains more ZincZinc +12000%
Contains more PhosphorusPhosphorus +2380%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +8263.6%

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.
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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18575%
Contains more Vitamin B3Vitamin B3 +1285.7%
Contains more Vitamin B5Vitamin B5 +293.7%
Contains more Vitamin B6Vitamin B6 +6080%
Contains more FolateFolate +15000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 WaterWater +606.8%
Contains more ProteinProtein +111.3%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +8126%
Contains more OtherOther +423.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Cranberry bean raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg white Cranberry bean raw DV% diff.
Folate 4µg 604µg 150%
Fiber 0g 24.7g 99%
Copper 0.023mg 0.794mg 86%
Vitamin B1 0.004mg 0.747mg 62%
Iron 0.08mg 5mg 62%
Phosphorus 15mg 372mg 51%
Manganese 0.011mg 0.92mg 40%
Magnesium 11mg 156mg 35%
Potassium 163mg 1332mg 34%
Zinc 0.03mg 3.63mg 33%
Protein 10.9g 23.03g 24%
Vitamin B6 0.005mg 0.309mg 23%
Carbs 0.73g 60.05g 20%
Vitamin B2 0.439mg 0.213mg 17%
Calories 52kcal 335kcal 14%
Selenium 20µg 12.7µg 13%
Calcium 7mg 127mg 12%
Vitamin B5 0.19mg 0.748mg 11%
Vitamin B3 0.105mg 1.455mg 8%
Sodium 166mg 6mg 7%
Vitamin B12 0.09µg 0µg 4%
Polyunsaturated fat 0g 0.527g 4%
Fats 0.17g 1.23g 2%
Saturated fat 0g 0.316g 1%
Net carbs 0.73g 35.35g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Monounsaturated fat 0g 0.106g 0%
Tryptophan 0.125mg 0.273mg 0%
Threonine 0.449mg 0.969mg 0%
Isoleucine 0.661mg 1.017mg 0%
Leucine 1.016mg 1.838mg 0%
Lysine 0.806mg 1.58mg 0%
Methionine 0.399mg 0.346mg 0%
Phenylalanine 0.686mg 1.245mg 0%
Valine 0.809mg 1.205mg 0%
Histidine 0.29mg 0.641mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Egg white
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
17%
Egg white
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.316g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 35)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 160mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.