Egg Yolk vs. Kidney Beans
Nutrition comparison of Egg Yolk 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 yolk
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and kidney beans:
- Both egg yolk and kidney beans are high in calcium, calories and protein.
- Egg yolk has 4.7 times less carbohydrates than kidney bean.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kidney bean contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha and epa than kidney bean.
- Kidney bean is a great source of potassium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk and kidney beans are high in calories. Egg yolk has 166% more calories than kidney bean - egg yolk has 322 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Kidney Beans | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 5% | 67% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.7 times less carbohydrates than kidney bean - egg yolk has 3.6g 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 yolk - kidney bean has 6g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and kidney beans contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both egg yolk and kidney beans are high in protein. Egg yolk has 95% more protein than kidney bean - egg yolk has 15.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and kidney bean has 97% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and kidney bean has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and egg yolk contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - egg yolk has 381ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than kidney bean - egg yolk has 218iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Egg yolk has 85 times more Vitamin E than kidney bean - egg yolk has 2.6mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Egg yolk and kidney beans contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kidney bean contains more niacin.
| Egg Yolk | Kidney Beans | |
|---|---|---|
| Thiamin | 0.176 MG | 0.06 MG |
| Riboflavin | 0.528 MG | 0.015 MG |
| Niacin | 0.024 MG | 0.417 MG |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | 0.113 MG |
| Folate | 146 UG | 23 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and kidney beans are high in calcium. Egg yolk has 122% more calcium than kidney bean - egg yolk has 129mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Egg yolk is a great source of iron and it has 82% more iron than kidney bean - egg yolk has 2.7mg 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 129% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than kidney bean per 100 grams. Both egg yolk and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.132 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than kidney bean per 100 grams.
| Egg Yolk | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.217 G |
| Total | 3.976 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 Yolk (Egg, yolk, raw, fresh) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Egg Yolk 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 yolk or kidney beans contain more calories in 100 grams?Both egg yolk and kidney beans are high in calories. Egg yolk has 170% more calories than kidney bean - egg yolk has 322 calories in 100g and kidney bean has 121 calories.
Does egg yolk or kidney beans have more carbohydrates?
By weight, egg yolk has 4.7 times fewer carbohydrates than kidney bean - egg yolk has 3.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does egg yolk or kidney beans contain more calcium?
Both egg yolk and kidney beans are high in calcium. Egg yolk has 120% more calcium than kidney bean - egg yolk has 129mg of calcium in 100 grams and kidney bean has 58mg of calcium.