Egg white vs. Navy bean raw — In-Depth Nutrition Comparison
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Significant differences between egg whites and navy bean raw
- Egg whites have more selenium and vitamin B2; however, navy bean raw is richer in copper, vitamin B1, folate, iron, magnesium, vitamin C, manganese, and vitamin B6.
- Navy bean raw covers your daily copper needs 37% more than egg whites.
- Navy bean raw has 33 times less selenium than egg whites. Egg whites have 20µg of selenium, while navy bean raw has 0.6µg.
- Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Egg, white, raw, fresh and Beans, navy, mature seeds, sprouted, raw.
Infographic
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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 SeleniumSelenium | +3233.3% |
| Contains more MagnesiumMagnesium | +818.2% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +88.3% |
| Contains more IronIron | +2312.5% |
| Contains more CopperCopper | +1447.8% |
| Contains more ZincZinc | +2866.7% |
| Contains more PhosphorusPhosphorus | +566.7% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +3609.1% |
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 | +104.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9650% |
| Contains more Vitamin B3Vitamin B3 | +1061.9% |
| Contains more Vitamin B5Vitamin B5 | +334.2% |
| Contains more Vitamin B6Vitamin B6 | +3720% |
| Contains more FolateFolate | +3200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +77.2% |
| Contains more FatsFats | +311.8% |
| Contains more CarbsCarbs | +1687.7% |
| Contains more OtherOther | +50.8% |
~equal in
Water
~79.15g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.023mg | 0.356mg | 37% |
| Selenium | 20µg | 0.6µg | 35% |
| Folate | 4µg | 132µg | 32% |
| Vitamin B1 | 0.004mg | 0.39mg | 32% |
| Iron | 0.08mg | 1.93mg | 23% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Magnesium | 11mg | 101mg | 21% |
| Vitamin B2 | 0.439mg | 0.215mg | 17% |
| Manganese | 0.011mg | 0.408mg | 17% |
| Vitamin B6 | 0.005mg | 0.191mg | 14% |
| Vitamin B5 | 0.19mg | 0.825mg | 13% |
| Phosphorus | 15mg | 100mg | 12% |
| Protein | 10.9g | 6.15g | 10% |
| Zinc | 0.03mg | 0.89mg | 8% |
| Sodium | 166mg | 13mg | 7% |
| Vitamin B3 | 0.105mg | 1.22mg | 7% |
| Potassium | 163mg | 307mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Carbs | 0.73g | 13.05g | 4% |
| Polyunsaturated fat | 0g | 0.407g | 3% |
| Calories | 52kcal | 67kcal | 1% |
| Fats | 0.17g | 0.7g | 1% |
| Calcium | 7mg | 15mg | 1% |
| Net carbs | 0.73g | 13.05g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0g | 0.085g | 0% |
| Monounsaturated fat | 0g | 0.052g | 0% |
| Tryptophan | 0.125mg | 0.064mg | 0% |
| Threonine | 0.449mg | 0.258mg | 0% |
| Isoleucine | 0.661mg | 0.273mg | 0% |
| Leucine | 1.016mg | 0.442mg | 0% |
| Lysine | 0.806mg | 0.35mg | 0% |
| Methionine | 0.399mg | 0.064mg | 0% |
| Phenylalanine | 0.686mg | 0.31mg | 0% |
| Valine | 0.809mg | 0.316mg | 0% |
| Histidine | 0.29mg | 0.172mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
17%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 153mg)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.085g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 39)
Which food is cheaper?
Egg white is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.