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.
Detailed nutritional comparison of egg and white beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Egg src
Image of White Beans src

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) .

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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.