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Green bean vs. Prunes — In-Depth Nutrition Comparison

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The main differences between Green bean and Prunes

  • Green bean has more Vitamin C, and Folate, however, Prunes has more Copper, Potassium, Fiber, Vitamin B6, Vitamin K, Vitamin B3, Vitamin B5, and Vitamin B2.
  • Daily need coverage for Copper from Prunes is 25% higher.
  • Prunes has 16 times less Vitamin C than Green bean. Green bean has 9.7mg of Vitamin C, while Prunes has 0.6mg.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Plums, dried (prunes), uncooked.

Infographic

Green bean vs Prunes infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -50%
Contains more Iron +43.1%
Contains more Magnesium +127.8%
Contains more Phosphorus +137.9%
Contains more Potassium +401.4%
Contains more Zinc +76%
Contains more Copper +393%
Contains more Selenium +50%
Equal in Calcium - 43
Equal in Manganese - 0.299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Iron +43.1%
Contains more Magnesium +127.8%
Contains more Phosphorus +137.9%
Contains more Potassium +401.4%
Contains more Zinc +76%
Contains more Copper +393%
Contains more Selenium +50%
Equal in Calcium - 43
Equal in Manganese - 0.299

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Prunes
Contains more Vitamin C +1516.7%
Contains more Vitamin B1 +45.1%
Contains more Folate +725%
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +206.5%
Contains more Vitamin B5 +470.3%
Contains more Vitamin B6 +266.1%
Contains more Vitamin K +24.2%
Equal in Vitamin E - 0.43
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +1516.7%
Contains more Vitamin B1 +45.1%
Contains more Folate +725%
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +91.8%
Contains more Vitamin B3 +206.5%
Contains more Vitamin B5 +470.3%
Contains more Vitamin B6 +266.1%
Contains more Vitamin K +24.2%
Equal in Vitamin E - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +188.6%
Contains more Protein +15.3%
Contains more Fats +35.7%
Contains more Carbs +710.7%
Contains more Other +261.6%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +188.6%
Contains more Protein +15.3%
Contains more Fats +35.7%
Contains more Carbs +710.7%
Contains more Other +261.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.3%
Contains more Polyunsaturated fat +133.9%
Contains more Monounsaturated Fat +381.8%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -27.3%
Contains more Polyunsaturated fat +133.9%
Contains more Monounsaturated Fat +381.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Prunes
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Prunes Opinion
Net carbs 4.68g 56.78g Prunes
Protein 1.89g 2.18g Prunes
Fats 0.28g 0.38g Prunes
Carbs 7.88g 63.88g Prunes
Calories 35kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 3.63g 38.13g Green bean
Fiber 3.2g 7.1g Prunes
Calcium 44mg 43mg Green bean
Iron 0.65mg 0.93mg Prunes
Magnesium 18mg 41mg Prunes
Phosphorus 29mg 69mg Prunes
Potassium 146mg 732mg Prunes
Sodium 1mg 2mg Green bean
Zinc 0.25mg 0.44mg Prunes
Copper 0.057mg 0.281mg Prunes
Manganese 0.285mg 0.299mg Prunes
Selenium 0.2µg 0.3µg Prunes
Vitamin A 633IU 781IU Prunes
Vitamin A RAE 32µg 39µg Prunes
Vitamin E 0.46mg 0.43mg Green bean
Vitamin C 9.7mg 0.6mg Green bean
Vitamin B1 0.074mg 0.051mg Green bean
Vitamin B2 0.097mg 0.186mg Prunes
Vitamin B3 0.614mg 1.882mg Prunes
Vitamin B5 0.074mg 0.422mg Prunes
Vitamin B6 0.056mg 0.205mg Prunes
Folate 33µg 4µg Green bean
Vitamin K 47.9µg 59.5µg Prunes
Tryptophan 0.02mg 0.025mg Prunes
Threonine 0.082mg 0.049mg Green bean
Isoleucine 0.069mg 0.041mg Green bean
Leucine 0.116mg 0.066mg Green bean
Lysine 0.091mg 0.05mg Green bean
Methionine 0.023mg 0.016mg Green bean
Phenylalanine 0.069mg 0.052mg Green bean
Valine 0.093mg 0.056mg Green bean
Histidine 0.035mg 0.027mg Green bean
Saturated Fat 0.064g 0.088g Green bean
Monounsaturated Fat 0.011g 0.053g Prunes
Polyunsaturated fat 0.145g 0.062g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Green bean
31%
Prunes
Minerals Daily Need Coverage Score
14%
Green bean
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 34.5g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.