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Yolk vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between yolk and bean raw?

  • Yolk is higher in choline, vitamin B12, and selenium, yet bean raw is higher in folate, copper, fiber, manganese, and vitamin B1.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • The amount of cholesterol in bean raw is lower.
  • The glycemic index of yolk is lower.

We used Egg, yolk, raw, fresh and Beans, pinto, mature seeds, raw types in this article.

Infographic

Yolk vs Bean raw 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.
Yolk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +14.2%
Contains more SeleniumSelenium +100.7%
Contains more MagnesiumMagnesium +3420%
Contains more PotassiumPotassium +1178%
Contains more IronIron +85.7%
Contains more CopperCopper +1059.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1987.3%
~equal in Zinc ~2.28mg
~equal in Phosphorus ~411mg

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.
Yolk
7
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +149.1%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1139%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B3Vitamin B3 +4791.7%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +259.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2057.7%
Contains more WaterWater +361.7%
Contains more ProteinProtein +35.1%
Contains more CarbsCarbs +1642.3%
Contains more OtherOther +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5025.8%
Contains more Poly. FatPolyunsaturated fat +932.9%
Contains less Sat. FatSaturated fat -97.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
5
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +38.5%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2728.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Bean raw DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 66.2mg 137%
Folate 146µg 525µg 95%
Copper 0.077mg 0.893mg 91%
Vitamin B12 1.95µg 0µg 81%
Fiber 0g 15.5g 62%
Selenium 56µg 27.9µg 51%
Manganese 0.055mg 1.148mg 48%
Vitamin B1 0.176mg 0.713mg 45%
Vitamin B5 2.99mg 0.785mg 44%
Saturated fat 9.551g 0.235g 42%
Vitamin A 381µg 0µg 42%
Magnesium 5mg 176mg 41%
Fats 26.54g 1.23g 39%
Potassium 109mg 1393mg 38%
Iron 2.73mg 5.07mg 29%
Monounsaturated fat 11.738g 0.229g 29%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.407g 25%
Vitamin B2 0.528mg 0.212mg 24%
Carbs 3.59g 62.55g 20%
Vitamin E 2.58mg 0.21mg 16%
Starch 34.17g 14%
Protein 15.86g 21.42g 11%
Vitamin B6 0.35mg 0.474mg 10%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 0.024mg 1.174mg 7%
Vitamin K 0.7µg 5.6µg 4%
Phosphorus 390mg 411mg 3%
Sodium 48mg 12mg 2%
Calcium 129mg 113mg 2%
Calories 322kcal 347kcal 1%
Net carbs 3.59g 47.05g N/A
Sugar 0.56g 2.11g N/A
Zinc 2.3mg 2.28mg 0%
Tryptophan 0.177mg 0.237mg 0%
Threonine 0.687mg 0.81mg 0%
Isoleucine 0.866mg 0.871mg 0%
Leucine 1.399mg 1.558mg 0%
Lysine 1.217mg 1.356mg 0%
Methionine 0.378mg 0.259mg 0%
Phenylalanine 0.681mg 1.095mg 0%
Valine 0.949mg 0.998mg 0%
Histidine 0.416mg 0.556mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
114%
Yolk
67%
Bean raw
Minerals Daily Need Coverage Score
73%
Yolk
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 33)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 9.316g)
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.
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.