Beans Liquid From Stewed Kidney BeansvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Egg Whole
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g â 92% 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.
Egg Whole provides 468mg 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 Liquid From Stewed Kidney Beans | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 47kcal2% | 575kcal29% | <0.1kcal |
| Protein | 1.8g4% | 48g96% | <0.1g |
| Total Fat | 3.2g4% | 40g51% | <0.1g |
| Saturated Fat | 1.2g6% | â | â |
| Trans Fat | 0g | â | â |
| Cholesterol | 4.0mg1% | 1700mg567% | <0.1mg |
| Carbohydrates | 2.8g1% | 1.9g1% | +0.93g |
| Dietary Fiber | 0.10g0% | â | â |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0mg0% | â | â |
| Vitamin K | 0mcg0% | â | â |
| Vitamin B6 | <0.1mg2% | â | â |
| Vitamin B12 | <0.1mcg1% | â | â |
| Folate | 33mcg8% | â | â |
| Thiamin (B1) | 0.10mg8% | â | â |
| Riboflavin (B2) | <0.1mg7% | â | â |
| Niacin (B3) | 0.39mg2% | â | â |
| ðķMinerals | |||
| Sodium | 2.0mg0% | 485mg21% | <0.1mg |
| Calcium | 13mg1% | 220mg17% | <0.1mg |
| Iron | 2.0mg11% | 7.0mg39% | <0.1mg |
| Potassium | 408mg9% | 468mg10% | <0.1mg |
| Phosphorus | 88mg7% | 770mg62% | <0.1mg |
| Magnesium | 37mg9% | 45mg11% | <0.1mg |
| Zinc | 0.49mg4% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg11% | 0mg0% | +<0.1mg |
| Manganese | â | 0mg0% | â |
| Selenium | 0.50mcg1% | â | â |
ðŽNutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 575 kcal for Egg Whole â that's 1123% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 1.8g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Beans Liquid From Stewed Kidney Beans is the leaner option with 3.2g 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 Sodium (Egg Whole: 485mg vs 2mg), Copper (Beans Liquid From Stewed Kidney Beans: 0.098mg vs 0mg), Calcium (Egg Whole: 220mg vs 13mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Beans Liquid From Stewed Kidney Beans fits a low-sodium diet.