Egg White vs. Kidney Beans
Nutrition comparison of Egg White 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 white
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and kidney beans:
- Both egg white and kidney beans are high in protein.
- Egg white has 27.4 times less carbohydrates than kidney bean.
- Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Kidney bean has signficantly more iron than egg white.
- Kidney bean is a great source of calcium and potassium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Egg White (Egg, white, 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
Kidney bean is high in calories and egg white has 57% less calories than kidney bean - egg white has 52 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to kidney beans for fat. Egg white has a macronutrient ratio of 89:5:6 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Kidney Beans | |
|---|---|---|
| Protein | 89% | 26% |
| Carbohydrates | 5% | 67% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 27.4 times less carbohydrates than kidney bean - egg white has 0.73g 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 white - kidney bean has 6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and kidney beans contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both egg white and kidney beans are high in protein. Egg white has 34% more protein than kidney bean - egg white has 10.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kidney beans and egg white are low in saturated fat - kidney bean has 0.33g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and egg white contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin E
Kidney beans and egg white contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than egg white - kidney bean has 5.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Kidney bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Kidney Beans | |
|---|---|---|
| Thiamin | 0.004 MG | 0.06 MG |
| Riboflavin | 0.439 MG | 0.015 MG |
| Niacin | 0.105 MG | 0.417 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | 0.113 MG |
| Folate | 4 UG | 23 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Kidney bean is a great source of calcium and it has 729% more calcium than egg white - egg white has 7mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has signficantly more iron than egg white - egg white has 0.08mg 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 53% more potassium than egg white - egg white has 163mg of potassium per 100 grams and kidney bean has 250mg 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Egg White 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 white or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and egg white has 60% less calories than kidney bean - egg white has 52 calories in 100g and kidney bean has 121 calories.
Is egg white or kidney beans better for protein?
Both egg white and kidney beans are high in protein. Egg white has 30% more protein than kidney bean - egg white has 10.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Does egg white or kidney beans have more carbohydrates?
By weight, egg white has 27.4 times fewer carbohydrates than kidney bean - egg white has 0.73g of carbs for 100g and kidney bean has 20.8g of carbohydrates.