Boiled Egg vs. Black Beans
Nutrition comparison of Cooked Boiled 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
cooked
boiled egg
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and black beans:
- Black bean has 42.5 times less saturated fat than boiled egg.
- Black bean has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Black bean is an excellent source of dietary fiber and potassium.
- Boiled egg has 13.7 times less carbohydrates than black bean.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than black bean.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and black bean has 41% less calories than boiled egg - boiled egg has 155 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Black Beans | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 3% | 71% |
| Fat | 64% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 13.7 times less carbohydrates than black bean - boiled egg has 1.1g 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 boiled egg - black bean has 6.9g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg and black beans contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 109% more protein than black bean - boiled egg has 12.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 42.5 times less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and black bean has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than boiled egg - black bean has 2.7mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than black bean - boiled egg has 149ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than black bean - boiled egg has 87iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Boiled egg and black beans contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Boiled egg and black beans contain similar amounts of Vitamin K - boiled 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, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both boiled egg and black beans contain significant amounts of folate.
| Boiled Egg | Black Beans | |
|---|---|---|
| Thiamin | 0.066 MG | 0.14 MG |
| Riboflavin | 0.513 MG | 0.12 MG |
| Niacin | 0.064 MG | 0.62 MG |
| Pantothenic acid | 1.398 MG | 0.184 MG |
| Vitamin B6 | 0.121 MG | 0.055 MG |
| Folate | 44 UG | 61 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 43% more calcium than black bean - boiled egg has 50mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 60% more iron than boiled egg - boiled egg has 1.2mg 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 144% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than black bean per 100 grams. Both boiled egg and black beans contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.057 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than black bean per 100 grams.
| Boiled Egg | Black Beans | |
|---|---|---|
| linoleic acid | 1.188 G | 0.068 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Boiled Egg 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 boiled egg or black beans contain more calories in 100 grams?Boiled egg is high in calories and black bean has 40% less calories than boiled egg - boiled egg has 155 calories in 100g and black bean has 91 calories.
Is boiled egg or black beans better for protein?
Boiled egg is a fantastic source of protein and it has 110% more protein than black bean - boiled egg has 12.6g of protein per 100 grams and black bean has 6g of protein.
Does boiled egg or black beans have more carbohydrates?
By weight, boiled egg has 13.7 times fewer carbohydrates than black bean - boiled egg has 1.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does boiled egg or black beans contain more potassium?
Black bean is a rich source of potassium and it has 140% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and black bean has 308mg of potassium.