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  6. Egg white vs. Cranberry bean raw

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

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Summary of differences between Egg white and Cranberry bean raw

  • Egg white has less Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Manganese, Magnesium, Potassium, and Zinc than Cranberry bean raw.
  • Cranberry bean raw covers your daily need of Folate 150% more than Egg white.

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.
Egg white
Egg white
1
:
9
Cranberry bean raw
Cranberry bean raw
Contains more Selenium +57.5%
Contains more Calcium +1714.3%
Contains more Iron +6150%
Contains more Magnesium +1318.2%
Contains more Phosphorus +2380%
Contains more Potassium +717.2%
Contains less Sodium -96.4%
Contains more Zinc +12000%
Contains more Copper +3352.2%
Contains more Manganese +8263.6%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Selenium +57.5%
Contains more Calcium +1714.3%
Contains more Iron +6150%
Contains more Magnesium +1318.2%
Contains more Phosphorus +2380%
Contains more Potassium +717.2%
Contains less Sodium -96.4%
Contains more Zinc +12000%
Contains more Copper +3352.2%
Contains more Manganese +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.
Egg white
Egg white
4
:
6
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin B2 +106.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18575%
Contains more Vitamin B3 +1285.7%
Contains more Vitamin B5 +293.7%
Contains more Vitamin B6 +6080%
Contains more Folate +15000%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +106.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +18575%
Contains more Vitamin B3 +1285.7%
Contains more Vitamin B5 +293.7%
Contains more Vitamin B6 +6080%
Contains more Folate +15000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Water +606.8%
Contains more Protein +111.3%
Contains more Fats +623.5%
Contains more Carbs +8126%
Contains more Other +423.8%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Cranberry bean raw
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 Water +606.8%
Contains more Protein +111.3%
Contains more Fats +623.5%
Contains more Carbs +8126%
Contains more Other +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 Opinion
Net carbs 0.73g 35.35g Cranberry bean raw
Protein 10.9g 23.03g Cranberry bean raw
Fats 0.17g 1.23g Cranberry bean raw
Carbs 0.73g 60.05g Cranberry bean raw
Calories 52kcal 335kcal Cranberry bean raw
Fructose 0.07g Egg white
Sugar 0.71g Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 7mg 127mg Cranberry bean raw
Iron 0.08mg 5mg Cranberry bean raw
Magnesium 11mg 156mg Cranberry bean raw
Phosphorus 15mg 372mg Cranberry bean raw
Potassium 163mg 1332mg Cranberry bean raw
Sodium 166mg 6mg Cranberry bean raw
Zinc 0.03mg 3.63mg Cranberry bean raw
Copper 0.023mg 0.794mg Cranberry bean raw
Manganese 0.011mg 0.92mg Cranberry bean raw
Selenium 20µg 12.7µg Egg white
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin B1 0.004mg 0.747mg Cranberry bean raw
Vitamin B2 0.439mg 0.213mg Egg white
Vitamin B3 0.105mg 1.455mg Cranberry bean raw
Vitamin B5 0.19mg 0.748mg Cranberry bean raw
Vitamin B6 0.005mg 0.309mg Cranberry bean raw
Folate 4µg 604µg Cranberry bean raw
Vitamin B12 0.09µg 0µg Egg white
Tryptophan 0.125mg 0.273mg Cranberry bean raw
Threonine 0.449mg 0.969mg Cranberry bean raw
Isoleucine 0.661mg 1.017mg Cranberry bean raw
Leucine 1.016mg 1.838mg Cranberry bean raw
Lysine 0.806mg 1.58mg Cranberry bean raw
Methionine 0.399mg 0.346mg Egg white
Phenylalanine 0.686mg 1.245mg Cranberry bean raw
Valine 0.809mg 1.205mg Cranberry bean raw
Histidine 0.29mg 0.641mg Cranberry bean raw
Saturated Fat 0g 0.316g Egg white
Monounsaturated Fat 0g 0.106g Cranberry bean raw
Polyunsaturated fat 0g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
69%
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.