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Soup beans vs. Egg white — In-Depth Nutrition Comparison

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Differences between soup beans and egg whites

  • Soup beans have more vitamin A, fiber, iron, copper, manganese, and phosphorus, while egg whites have more vitamin B2 and selenium.
  • Soup beans' daily need coverage for vitamin A is 33% higher.
  • The amount of saturated fat in egg whites is lower.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of soup beans is 64.

The food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Egg, white, raw, fresh.

Infographic

Soup beans vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +357.1%
Contains more IronIron +1562.5%
Contains more CopperCopper +595.7%
Contains more ZincZinc +1366.7%
Contains more PhosphorusPhosphorus +293.3%
Contains more ManganeseManganese +2536.4%
Contains less SodiumSodium -58.5%
Contains more SeleniumSelenium +189.9%
~equal in Potassium ~163mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +200%
Contains more Vitamin B2Vitamin B2 +631.7%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B12Vitamin B12 +200%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +1958.8%
Contains more CarbsCarbs +1428.8%
Contains more OtherOther +141.3%
Contains more ProteinProtein +110%
Contains more WaterWater +11.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soup beans Egg white DV% diff.
Vitamin B2 0.06mg 0.439mg 29%
Selenium 6.9µg 20µg 24%
Fiber 4.6g 0g 18%
Iron 1.33mg 0.08mg 16%
Copper 0.16mg 0.023mg 15%
Manganese 0.29mg 0.011mg 12%
Protein 5.19g 10.9g 11%
Sodium 400mg 166mg 10%
Vitamin A 81µg 0µg 9%
Saturated fat 1.37g 0g 6%
Phosphorus 59mg 15mg 6%
Vitamin B1 0.06mg 0.004mg 5%
Fats 3.5g 0.17g 5%
Zinc 0.44mg 0.03mg 4%
Monounsaturated fat 1.58g 0g 4%
Vitamin B3 0.7mg 0.105mg 4%
Vitamin B6 0.05mg 0.005mg 3%
Vitamin B12 0.03µg 0.09µg 3%
Calcium 32mg 7mg 3%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 0.73g 3%
Polyunsaturated fat 0.39g 0g 3%
Vitamin B5 0.04mg 0.19mg 3%
Folate 12µg 4µg 2%
Calories 95kcal 52kcal 2%
Magnesium 19mg 11mg 2%
Vitamin C 1.8mg 0mg 2%
Net carbs 6.56g 0.73g N/A
Potassium 175mg 163mg 0%
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Soup beans
10%
Egg white
Minerals Daily Need Coverage Score
31%
Soup beans
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.37g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 64)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.