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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
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.
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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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| Lower in Cholesterol |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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
8%
10%
Minerals Daily Need Coverage Score
31%
17%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Soup beans is cheaper (difference - $1)
Which food is richer in minerals?
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.37g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 64)
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.