Beans BlackvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Egg Whole
Go with Beans Black at just 341 kcal per 100g â 41% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Black | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 575kcal29% | <0.1kcal |
| Protein | 22g43% | 48g96% | <0.1g |
| Total Fat | 1.4g2% | 40g51% | <0.1g |
| Saturated Fat | 0.37g2% | â | â |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 62g23% | 1.9g1% | +61g |
| Dietary Fiber | 16g55% | â | â |
| Sugars | 2.1g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0.21mg1% | â | â |
| Vitamin K | 5.6mcg5% | â | â |
| Vitamin B6 | 0.29mg17% | â | â |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 444mcg111% | â | â |
| Thiamin (B1) | 0.90mg75% | â | â |
| Riboflavin (B2) | 0.19mg15% | â | â |
| Niacin (B3) | 2.0mg12% | â | â |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 485mg21% | <0.1mg |
| Calcium | 123mg9% | 220mg17% | <0.1mg |
| Iron | 5.0mg28% | 7.0mg39% | <0.1mg |
| Potassium | 1480mg31% | 468mg10% | +1012mg |
| Phosphorus | 352mg28% | 770mg62% | <0.1mg |
| Magnesium | 171mg41% | 45mg11% | +126mg |
| Zinc | 3.6mg33% | 5.0mg46% | <0.1mg |
| Copper | 0.84mg93% | 0mg0% | +0.84mg |
| Manganese | 1.1mg46% | 0mg0% | +1.1mg |
| Selenium | 3.2mcg6% | â | â |
ðŽNutritional Analysis
Calories: Beans Black is significantly lower in calories at just 341 kcal per 100g compared to 575 kcal for Egg Whole â that's 69% fewer calories, making Beans Black the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 21.6g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Beans Black is the leaner option with 1.42g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Beans Black: 0.841mg vs 0mg), Manganese (Beans Black: 1.06mg vs 0mg), Sodium (Egg Whole: 485mg vs 5mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Both fit a high-protein diet. Beans Black fits a low-fat diet. Beans Black fits a low-sodium diet. Beans Black fits a high-fiber diet.