Egg Yolk vs. Black Beans
Nutrition comparison of Egg Yolk 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 yolk
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and black beans:
- Black bean is an excellent source of dietary fiber and potassium.
- Egg yolk has 3.6 times less carbohydrates than black bean.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, black bean contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- For omega-3 fatty acids, egg yolk has more dha and epa than black bean.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk is high in calories and black bean has 72% less calories than egg yolk - egg yolk has 322 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Black Beans | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 5% | 71% |
| Fat | 76% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 3.6 times less carbohydrates than black bean - egg yolk has 3.6g 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 yolk - black bean has 6.9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and black beans contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 163% more protein than black bean - egg yolk has 15.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and black bean has 99% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and black bean has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than egg yolk - black bean has 2.7mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than black bean - egg yolk has 381ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than black bean - egg yolk has 218iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Egg yolk has 316% more Vitamin E than black bean - egg yolk has 2.6mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Egg yolk and black beans contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, black bean contains more niacin. Both egg yolk and black beans contain significant amounts of thiamin.
| Egg Yolk | Black Beans | |
|---|---|---|
| Thiamin | 0.176 MG | 0.14 MG |
| Riboflavin | 0.528 MG | 0.12 MG |
| Niacin | 0.024 MG | 0.62 MG |
| Pantothenic acid | 2.99 MG | 0.184 MG |
| Vitamin B6 | 0.35 MG | 0.055 MG |
| Folate | 146 UG | 61 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 269% more calcium than black bean - egg yolk has 129mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Egg yolk is a great source of iron and it has 44% more iron than black bean - egg yolk has 2.7mg 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 183% more potassium than egg yolk - egg yolk has 109mg 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 yolk has more DHA and EPA than black bean per 100 grams. Both egg yolk and black beans contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.057 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than black bean per 100 grams.
| Egg Yolk | Black Beans | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.068 G |
| Total | 3.976 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 Yolk (Egg, yolk, raw, fresh) and Black Beans (Beans, black turtle, mature seeds, canned) .
Egg Yolk g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 yolk or black beans contain more calories in 100 grams?Egg yolk is high in calories and black bean has 70% less calories than egg yolk - egg yolk has 322 calories in 100g and black bean has 91 calories.
Does egg yolk or black beans have more carbohydrates?
By weight, egg yolk has 3.6 times fewer carbohydrates than black bean - egg yolk has 3.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does egg yolk or black beans contain more calcium?
Egg yolk is a rich source of calcium and it has 270% more calcium than black bean - egg yolk has 129mg of calcium in 100 grams and black bean has 35mg of calcium.
Does egg yolk or black beans contain more potassium?
Black bean is a rich source of potassium and it has 180% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and black bean has 308mg of potassium.