Egg vs. White Beans
Nutrition comparison of Egg and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and white beans:
- Both egg and white beans are high in calcium and calories.
- Egg has 28.4 times less carbohydrates than white bean.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than white bean.
- White bean has 41.2 times less saturated fat than egg.
- White bean has more thiamin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and white beans are high in calories. Egg has 25% more calories than white bean - egg has 143 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Egg has a macronutrient ratio of 36:2:62 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | White Beans | |
|---|---|---|
| Protein | 36% | 25% |
| Carbohydrates | 2% | 73% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.4 times less carbohydrates than white bean - egg has 0.72g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than egg - white bean has 4.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and white beans contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 73% more protein than white bean - egg has 12.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 41.2 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both egg and white beans are low in trans fat - egg has 0.04g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
Egg is high in cholesterol and white bean has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than white bean - egg has 160ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than white bean - egg has 82iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Egg and white beans contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Egg and white beans contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and white beans contain significant amounts of niacin and folate.
| Egg | White Beans | |
|---|---|---|
| Thiamin | 0.04 MG | 0.096 MG |
| Riboflavin | 0.457 MG | 0.037 MG |
| Niacin | 0.075 MG | 0.113 MG |
| Pantothenic acid | 1.533 MG | 0.185 MG |
| Vitamin B6 | 0.17 MG | 0.075 MG |
| Folate | 47 UG | 65 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and white beans are high in calcium. White bean has 30% more calcium than egg - egg has 56mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 71% more iron than egg - egg has 1.8mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 229% more potassium than egg - egg has 138mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than white bean per 100 grams. Both egg and white beans contain significant amounts of alpha linoleic acid (ALA).
| Egg | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.056 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than white bean per 100 grams.
| Egg | White Beans | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.067 G |
| Total | 1.577 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Egg g
()
|
Daily Values (%) |
White 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 or white beans contain more calories in 100 grams?Both egg and white beans are high in calories. Egg has 30% more calories than white bean - egg has 143 calories in 100g and white bean has 114 calories.
Is egg or white beans better for protein?
Egg is a fantastic source of protein and it has 70% more protein than white bean - egg has 12.6g of protein per 100 grams and white bean has 7.3g of protein.
Does egg or white beans have more carbohydrates?
By weight, egg has 28.4 times fewer carbohydrates than white bean - egg has 0.72g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does egg or white beans contain more calcium?
Both egg and white beans are high in calcium. White bean has 30% more calcium than egg - egg has 56mg of calcium in 100 grams and white bean has 73mg of calcium.
Does egg or white beans contain more potassium?
White bean is a rich source of potassium and it has 230% more potassium than egg - egg has 138mg of potassium in 100 grams and white bean has 454mg of potassium.