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Prunes vs. Green bean — In-Depth Nutrition Comparison

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The main differences between Prunes and Green bean

  • Prunes has more Copper, Potassium, Fiber, Vitamin B6, Vitamin K, Vitamin B3, Vitamin B5, and Vitamin B2, however, Green bean has more Vitamin C, and Folate.
  • Daily need coverage for Copper from Prunes is 25% higher.
  • Green bean has 6 times less Vitamin B5 than Prunes. Prunes has 0.422mg of Vitamin B5, while Green bean has 0.074mg.

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

Infographic

Prunes vs Green bean 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 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%
Contains less Sodium -50%
Equal in Calcium - 44
Equal in Manganese - 0.285
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
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%
Contains less Sodium -50%
Equal in Calcium - 44
Equal in Manganese - 0.285

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.
Prunes
6
:
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%
Contains more Vitamin C +1516.7%
Contains more Vitamin B1 +45.1%
Contains more Folate +725%
Equal in Vitamin E - 0.46
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%
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%
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%
Contains more Vitamin C +1516.7%
Contains more Vitamin B1 +45.1%
Contains more Folate +725%
Equal in Vitamin E - 0.46

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Green bean
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
31%
Prunes
24%
Green bean
Minerals Daily Need Coverage Score
32%
Prunes
14%
Green bean

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