Egg vs. Black Beans
Nutrition comparison of Egg and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and black beans:
- Black bean has 40.6 times less saturated fat than egg.
- Black bean has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Black bean is an excellent source of dietary fiber and potassium.
- Egg has 21.9 times less carbohydrates than black bean.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than black bean.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and black bean has 36% less calories than egg - egg has 143 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Egg has a macronutrient ratio of 36:2:62 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Black Beans | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 71% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 21.9 times less carbohydrates than black bean - egg has 0.72g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than egg - black bean has 6.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and black beans contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 108% more protein than black bean - egg has 12.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 40.6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both egg and black beans are low in trans fat - egg has 0.04g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Egg is high in cholesterol and black bean has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than egg - black bean has 2.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than black bean - egg has 160ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than black bean - egg has 82iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Egg and black beans contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Egg and black beans contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and black beans contain significant amounts of folate.
| Egg | Black Beans | |
|---|---|---|
| Thiamin | 0.04 MG | 0.14 MG |
| Riboflavin | 0.457 MG | 0.12 MG |
| Niacin | 0.075 MG | 0.62 MG |
| Pantothenic acid | 1.533 MG | 0.184 MG |
| Vitamin B6 | 0.17 MG | 0.055 MG |
| Folate | 47 UG | 61 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 60% more calcium than black bean - egg has 56mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Egg and black beans contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 123% more potassium than egg - egg has 138mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than black bean per 100 grams. Both egg and black beans contain significant amounts of alpha linoleic acid (ALA).
| Egg | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.057 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than black bean per 100 grams.
| Egg | Black Beans | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.068 G |
| Total | 1.577 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Black Beans (Beans, black turtle, mature seeds, canned) .
Egg g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or black beans contain more calories in 100 grams?Egg is high in calories and black bean has 40% less calories than egg - egg has 143 calories in 100g and black bean has 91 calories.
Is egg or black beans better for protein?
Egg is a fantastic source of protein and it has 110% more protein than black bean - egg has 12.6g of protein per 100 grams and black bean has 6g of protein.
Does egg or black beans have more carbohydrates?
By weight, egg has 21.9 times fewer carbohydrates than black bean - egg has 0.72g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does egg or black beans contain more potassium?
Black bean is a rich source of potassium and it has 120% more potassium than egg - egg has 138mg of potassium in 100 grams and black bean has 308mg of potassium.