Egg vs. Kidney Beans
Nutrition comparison of Egg and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and kidney beans:
- Both egg and kidney beans are high in calcium, calories and protein.
- Egg has 27.8 times less carbohydrates than kidney bean.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Kidney bean has 8.5 times less saturated fat than egg.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and kidney beans are high in calories. Egg has 18% more calories than kidney bean - egg has 143 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Egg has a macronutrient ratio of 36:2:62 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Kidney Beans | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 67% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 27.8 times less carbohydrates than kidney bean - egg has 0.72g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than egg - kidney bean has 6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and kidney beans contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both egg and kidney beans are high in protein. Egg has 55% more protein than kidney bean - egg has 12.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 8.5 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both egg and kidney beans are low in trans fat - egg has 0.04g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Egg is high in cholesterol and kidney bean has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and egg contain similar amounts of Vitamin C - kidney bean has 0.2mg 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 kidney bean - egg has 160ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than kidney bean - egg has 82iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Egg and kidney beans contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Egg and kidney beans contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, kidney bean contains more niacin. Both egg and kidney beans contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Kidney Beans | |
|---|---|---|
| Thiamin | 0.04 MG | 0.06 MG |
| Riboflavin | 0.457 MG | 0.015 MG |
| Niacin | 0.075 MG | 0.417 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.113 MG |
| Folate | 47 UG | 23 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and kidney beans are high in calcium. Egg is very similar to egg for calcium - egg has 56mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Egg and kidney beans contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 81% more potassium than egg - egg has 138mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than kidney bean per 100 grams.
| Egg | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.132 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than kidney bean per 100 grams.
| Egg | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.217 G |
| Total | 1.577 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Egg g
()
|
Daily Values (%) |
Kidney 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 kidney beans contain more calories in 100 grams?Both egg and kidney beans are high in calories. Egg has 20% more calories than kidney bean - egg has 143 calories in 100g and kidney bean has 121 calories.
Is egg or kidney beans better for protein?
Both egg and kidney beans are high in protein. Egg has 60% more protein than kidney bean - egg has 12.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Does egg or kidney beans have more carbohydrates?
By weight, egg has 27.8 times fewer carbohydrates than kidney bean - egg has 0.72g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does egg or kidney beans contain more calcium?
Both egg and kidney beans are high in calcium. Egg is very similar to egg for calcium - egg has 56mg of calcium in 100 grams and kidney bean has 58mg of calcium.