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  6. Refried beans vs. Egg

Refried beans vs. Egg — In-Depth Nutrition Comparison

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Important differences between refried beans and eggs

  • Refried beans have more fiber; however, eggs have more copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and vitamin D.
  • Eggs' daily need coverage for copper is 208% more.
  • Refried beans are lower in saturated fat.
  • Refried beans have a higher glycemic index than eggs.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Egg, whole, cooked, hard-boiled.

Infographic

Refried beans vs Egg 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +153.2%
Contains more IronIron +21%
Contains more ManganeseManganese +1011.5%
Contains more CalciumCalcium +72.4%
Contains more CopperCopper +1450.4%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -66.5%
Contains more SeleniumSelenium +431%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15.2%
Contains more Vitamin B3Vitamin B3 +473.4%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1044.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +549.4%
Contains more Vitamin B5Vitamin B5 +639.7%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +1285.8%

All nutrients comparison - raw data values

Nutrient Refried beans Egg DV% diff.
Copper 0.129mg 2mg 208%
Cholesterol 0mg 373mg 124%
Choline 21.2mg 293.8mg 50%
Vitamin B12 0µg 1.11µg 46%
Selenium 5.8µg 30.8µg 45%
Vitamin B2 0.079mg 0.513mg 33%
Vitamin B5 0.189mg 1.398mg 24%
Histidine 153mg 0.298mg 22%
Vitamin A 0µg 149µg 17%
Protein 4.98g 12.58g 15%
Fiber 3.7g 0g 15%
Fats 2.01g 10.61g 13%
Saturated fat 0.631g 3.267g 12%
Phosphorus 92mg 172mg 11%
Sodium 370mg 124mg 11%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Manganese 0.289mg 0.026mg 11%
Monounsaturated fat 0.601g 4.077g 9%
Folate 11µg 44µg 8%
Vitamin C 6mg 0mg 7%
Potassium 319mg 126mg 6%
Polyunsaturated fat 0.543g 1.414g 6%
Magnesium 35mg 10mg 6%
Vitamin E 0.09mg 1.03mg 6%
Zinc 0.58mg 1.05mg 4%
Carbs 13.55g 1.12g 4%
Starch 7.43g 3%
Iron 1.44mg 1.19mg 3%
Calories 90kcal 155kcal 3%
Vitamin B3 0.367mg 0.064mg 2%
Vitamin K 2.1µg 0.3µg 2%
Calcium 29mg 50mg 2%
Vitamin B6 0.103mg 0.121mg 1%
Vitamin B1 0.076mg 0.066mg 1%
Net carbs 9.85g 1.12g N/A
Sugar 0.54g 1.12g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.153mg 0%
Threonine 0.231mg 0.604mg 0%
Isoleucine 0.242mg 0.686mg 0%
Leucine 0.438mg 1.075mg 0%
Lysine 0.377mg 0.904mg 0%
Methionine 0.083mg 0.392mg 0%
Phenylalanine 0.297mg 0.668mg 0%
Valine 0.287mg 0.767mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +1109.8%
Contains more OtherOther +59.8%
Contains more ProteinProtein +152.6%
Contains more FatsFats +427.9%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +578.4%
Contains more Poly. FatPolyunsaturated fat +160.4%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.