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  6. Bean raw vs. Egg

Bean raw vs. Egg — In-Depth Nutrition Comparison

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Differences between bean raw and eggs

  • Bean raw has more folate, fiber, vitamin B1, manganese, iron, and magnesium, while eggs have more copper, vitamin B12, and choline.
  • Eggs' daily need coverage for cholesterol is 124% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of bean raw is 33.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Egg, whole, cooked, hard-boiled.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Egg
Egg
2
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 +1660%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +1005.6%
Contains more IronIron +326.1%
Contains more ZincZinc +117.1%
Contains more PhosphorusPhosphorus +139%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +4315.4%
Contains more CopperCopper +124%
Contains more SeleniumSelenium +10.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +980.3%
Contains more Vitamin B3Vitamin B3 +1734.4%
Contains more Vitamin B6Vitamin B6 +291.7%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +1093.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +390.5%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bean raw Egg DV% diff.
Cholesterol 0mg 373mg 124%
Copper 0.893mg 2mg 123%
Folate 525µg 44µg 120%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.066mg 54%
Iron 5.07mg 1.19mg 49%
Manganese 1.148mg 0.026mg 49%
Vitamin B12 0µg 1.11µg 46%
Choline 66.2mg 293.8mg 41%
Magnesium 176mg 10mg 40%
Potassium 1393mg 126mg 37%
Phosphorus 411mg 172mg 34%
Vitamin B6 0.474mg 0.121mg 27%
Vitamin B2 0.212mg 0.513mg 23%
Carbs 62.55g 1.12g 20%
Protein 21.42g 12.58g 18%
Vitamin A 0µg 149µg 17%
Fats 1.23g 10.61g 14%
Starch 34.17g 14%
Saturated fat 0.235g 3.267g 14%
Vitamin B5 0.785mg 1.398mg 12%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Zinc 2.28mg 1.05mg 11%
Calories 347kcal 155kcal 10%
Monounsaturated fat 0.229g 4.077g 10%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.064mg 7%
Polyunsaturated fat 0.407g 1.414g 7%
Calcium 113mg 50mg 6%
Sodium 12mg 124mg 5%
Vitamin E 0.21mg 1.03mg 5%
Selenium 27.9µg 30.8µg 5%
Vitamin K 5.6µg 0.3µg 4%
Protein per 100 calories 6.2g 8.1g N/A
Calories per 10 g protein 162kcal 123kcal N/A
Weight per 100 calories 29g 65g N/A
Unsaturated / Saturated Fat ratio 2.7 1.7 N/A
Net carbs 47.05g 1.12g N/A
Sugar 2.11g 1.12g N/A
Tryptophan 0.237mg 0.153mg 0%
Threonine 0.81mg 0.604mg 0%
Isoleucine 0.871mg 0.686mg 0%
Leucine 1.558mg 1.075mg 0%
Lysine 1.356mg 0.904mg 0%
Methionine 0.259mg 0.392mg 0%
Phenylalanine 1.095mg 0.668mg 0%
Valine 0.998mg 0.767mg 0%
Histidine 0.556mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +70.3%
Contains more CarbsCarbs +5484.8%
Contains more OtherOther +224.3%
Contains more FatsFats +762.6%
Contains more WaterWater +558.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -92.8%
Contains more Mono. FatMonounsaturated fat +1680.3%
Contains more Poly. FatPolyunsaturated fat +247.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.