Egg White vs. Black Beans
Nutrition comparison of Egg White 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 white
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and black beans:
- Black bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Black bean has signficantly more iron than egg white.
- Black bean is an excellent source of dietary fiber and potassium.
- Egg white has 21.6 times less carbohydrates than black bean.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, 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 white has 43% less calories than black bean - egg white has 52 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to black beans for fat. Egg white has a macronutrient ratio of 91:6:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Black Beans | |
|---|---|---|
| Protein | 91% | 26% |
| Carbohydrates | 6% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 21.6 times less carbohydrates than black bean - egg white has 0.73g 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 white - black bean has 6.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and black beans contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Egg white is a great source of protein and it has 81% more protein than black bean - egg white has 10.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both black beans and egg white are low in saturated fat - black bean has 0.08g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than egg white - black bean has 2.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Black beans and egg white contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than egg white - black bean has 0.62mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Black beans and egg white contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and black beans contain significant amounts of pantothenic acid.
| Egg White | Black Beans | |
|---|---|---|
| Thiamin | 0.004 MG | 0.14 MG |
| Riboflavin | 0.439 MG | 0.12 MG |
| Niacin | 0.105 MG | 0.62 MG |
| Pantothenic acid | 0.19 MG | 0.184 MG |
| Vitamin B6 | 0.005 MG | 0.055 MG |
| Folate | 4 UG | 61 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Black bean has 400% more calcium than egg white - egg white has 7mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than egg white - egg white has 0.08mg 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 89% more potassium than egg white - egg white has 163mg of potassium per 100 grams and black bean has 308mg of potassium.
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 White (Egg, white, raw, fresh) and Black Beans (Beans, black turtle, mature seeds, canned) .
Egg White 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 white or black beans contain more calories in 100 grams?Egg white has 40% less calories than black bean - egg white has 52 calories in 100g and black bean has 91 calories.
Is egg white or black beans better for protein?
Egg white is a great source of protein and it has 80% more protein than black bean - egg white has 10.9g of protein per 100 grams and black bean has 6g of protein.
Does egg white or black beans have more carbohydrates?
By weight, egg white has 21.6 times fewer carbohydrates than black bean - egg white has 0.73g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does egg white or black beans contain more potassium?
Black bean is a rich source of potassium and it has 90% more potassium than egg white - egg white has 163mg of potassium in 100 grams and black bean has 308mg of potassium.