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Soup beans vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between soup beans and omelette?

  • Soup beans are higher in vitamin A, fiber, manganese, and copper, yet omelette is higher in selenium, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Omelette's daily need coverage for cholesterol is 101% more.
  • The amount of cholesterol in soup beans is lower.
  • The glycemic index of omelette is lower.

We used Soup, bean with ham, canned, chunky, ready-to-serve and Egg, whole, cooked, omelet types in this article.

Infographic

Soup beans vs Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +154%
Contains more ManganeseManganese +1108.3%
Contains more CalciumCalcium +50%
Contains more IronIron +11.3%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +183.1%
Contains less SodiumSodium -61.3%
Contains more SeleniumSelenium +273.9%

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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +993.8%
Contains more Vitamin AVitamin A +112.3%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B5Vitamin B5 +3122.5%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +2433.3%
Contains more FolateFolate +225%

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1643.8%
Contains more OtherOther +52%
Contains more ProteinProtein +103.7%
Contains more FatsFats +233.1%
~equal in Water ~76.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -58.7%
Contains more Mono. FatMonounsaturated fat +206.5%
Contains more Poly. FatPolyunsaturated fat +595.4%

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 Omelette
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soup beans Omelette DV% diff.
Cholesterol 9mg 313mg 101%
Choline 247.6mg 45%
Selenium 6.9µg 25.8µg 34%
Vitamin B12 0.03µg 0.76µg 30%
Vitamin B2 0.06mg 0.386mg 25%
Vitamin B5 0.04mg 1.289mg 25%
Fiber 4.6g 0g 18%
Polyunsaturated fat 0.39g 2.712g 15%
Phosphorus 59mg 167mg 15%
Fats 3.5g 11.66g 13%
Manganese 0.29mg 0.024mg 12%
Sodium 400mg 155mg 11%
Protein 5.19g 10.57g 11%
Copper 0.16mg 0.063mg 11%
Vitamin A 81µg 172µg 10%
Vitamin D 1.7µg 9%
Vitamin E 1.29mg 9%
Vitamin D 69IU 9%
Saturated fat 1.37g 3.319g 9%
Monounsaturated fat 1.58g 4.843g 8%
Folate 12µg 39µg 7%
Vitamin B6 0.05mg 0.143mg 7%
Zinc 0.44mg 1.09mg 6%
Vitamin K 4.5µg 4%
Carbs 11.16g 0.64g 4%
Vitamin B3 0.7mg 0.064mg 4%
Calories 95kcal 154kcal 3%
Vitamin B1 0.06mg 0.034mg 2%
Iron 1.33mg 1.48mg 2%
Potassium 175mg 117mg 2%
Calcium 32mg 48mg 2%
Magnesium 19mg 11mg 2%
Vitamin C 1.8mg 0mg 2%
Net carbs 6.56g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
31%
Soup beans
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 304mg)
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 1.949g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $1)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 245mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.