Egg white vs. Refried beans — In-Depth Nutrition Comparison
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What are the differences between egg whites and refried beans?
- Egg whites are higher in vitamin B2 and selenium, yet refried beans are higher in iron, fiber, manganese, copper, phosphorus, vitamin B6, and vitamin C.
- Egg whites' daily need coverage for vitamin B2 is 28% more.
- Egg whites have 3 times more selenium than refried beans. While egg whites have 20µg of selenium, refried beans have only 5.8µg.
- The amount of sodium in egg whites is lower.
- The glycemic index of egg whites is lower.
We used Egg, white, raw, fresh and Refried beans, canned, traditional style (includes USDA commodity) types in this article.
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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 less SodiumSodium | -55.1% |
| Contains more SeleniumSelenium | +244.8% |
| Contains more MagnesiumMagnesium | +218.2% |
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +95.7% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +460.9% |
| Contains more ZincZinc | +1833.3% |
| Contains more PhosphorusPhosphorus | +513.3% |
| Contains more ManganeseManganese | +2527.3% |
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 | +455.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +249.5% |
| Contains more Vitamin B6Vitamin B6 | +1960% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +175% |
| Contains more CholineCholine | +1827.3% |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +118.9% |
| Contains more WaterWater | +12.6% |
| Contains more FatsFats | +1082.4% |
| Contains more CarbsCarbs | +1756.2% |
| Contains more OtherOther | +171.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +671.4% |
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B2 | 0.439mg | 0.079mg | 28% |
| Selenium | 20µg | 5.8µg | 26% |
| Histidine | 0.29mg | 153mg | 22% |
| Iron | 0.08mg | 1.44mg | 17% |
| Fiber | 0g | 3.7g | 15% |
| Copper | 0.023mg | 0.129mg | 12% |
| Protein | 10.9g | 4.98g | 12% |
| Manganese | 0.011mg | 0.289mg | 12% |
| Phosphorus | 15mg | 92mg | 11% |
| Sodium | 166mg | 370mg | 9% |
| Vitamin B6 | 0.005mg | 0.103mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B1 | 0.004mg | 0.076mg | 6% |
| Magnesium | 11mg | 35mg | 6% |
| Potassium | 163mg | 319mg | 5% |
| Zinc | 0.03mg | 0.58mg | 5% |
| Choline | 1.1mg | 21.2mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Polyunsaturated fat | 0g | 0.543g | 4% |
| Carbs | 0.73g | 13.55g | 4% |
| Starch | 7.43g | 3% | |
| Saturated fat | 0g | 0.631g | 3% |
| Fats | 0.17g | 2.01g | 3% |
| Folate | 4µg | 11µg | 2% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Calories | 52kcal | 90kcal | 2% |
| Vitamin B3 | 0.105mg | 0.367mg | 2% |
| Calcium | 7mg | 29mg | 2% |
| Monounsaturated fat | 0g | 0.601g | 2% |
| Vitamin E | 0mg | 0.09mg | 1% |
| Net carbs | 0.73g | 9.85g | N/A |
| Sugar | 0.71g | 0.54g | N/A |
| Vitamin B5 | 0.19mg | 0.189mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.125mg | 0.065mg | 0% |
| Threonine | 0.449mg | 0.231mg | 0% |
| Isoleucine | 0.661mg | 0.242mg | 0% |
| Leucine | 1.016mg | 0.438mg | 0% |
| Lysine | 0.806mg | 0.377mg | 0% |
| Methionine | 0.399mg | 0.083mg | 0% |
| Phenylalanine | 0.686mg | 0.297mg | 0% |
| Valine | 0.809mg | 0.287mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
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%
10%
Minerals Daily Need Coverage Score
17%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 0.17g)
Which food is cheaper?
Refried beans is cheaper (difference - $1)
Which food is richer in minerals?
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Egg white contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.631g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)