Egg White vs. Pinto Beans
Nutrition comparison of Egg White and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and pinto beans:
- Egg white has 26.7 times less carbohydrates than pinto bean.
- Egg white is a great source of protein.
- Pinto bean has more thiamin and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and egg white has 54% less calories than pinto bean - egg white has 52 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to pinto beans per calorie. Egg white has a macronutrient ratio of 91:6:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Pinto Beans | |
|---|---|---|
| Protein | 91% | 24% |
| Carbohydrates | 6% | 69% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 26.7 times less carbohydrates than pinto bean - egg white has 0.73g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than egg white - pinto bean has 5.5g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and pinto beans contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Egg white is a great source of protein and it has 56% more protein than pinto bean - egg white has 10.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both pinto beans and egg white are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and egg white contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pinto bean has more thiamin and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12. Both egg white and pinto beans contain significant amounts of niacin.
| Egg White | Pinto Beans | |
|---|---|---|
| Thiamin | 0.004 MG | 0.052 MG |
| Riboflavin | 0.439 MG | 0.019 MG |
| Niacin | 0.105 MG | 0.272 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | ~ |
| Folate | 4 UG | 24 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 800% more calcium than egg white - egg white has 7mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 15 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 68% more potassium than egg white - egg white has 163mg of potassium per 100 grams and pinto bean has 274mg 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Egg White g
()
|
Daily Values (%) |
Pinto 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 pinto beans contain more calories in 100 grams?Pinto bean is high in calories and egg white has 50% less calories than pinto bean - egg white has 52 calories in 100g and pinto bean has 114 calories.
Is egg white or pinto beans better for protein?
Egg white is a great source of protein and it has 60% more protein than pinto bean - egg white has 10.9g of protein per 100 grams and pinto bean has 7g of protein.
Does egg white or pinto beans have more carbohydrates?
By weight, egg white has 26.7 times fewer carbohydrates than pinto bean - egg white has 0.73g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does egg white or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 800% more calcium than egg white - egg white has 7mg of calcium in 100 grams and pinto bean has 63mg of calcium.