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Bean vs. Green beans — In-Depth Nutrition Comparison

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Important differences between Bean and Green beans

  • Bean has more Copper, Phosphorus, Zinc, Fiber, Selenium, Vitamin B1, and Vitamin B6, however, Green beans has more Vitamin K, and Vitamin C.
  • Green beans' daily need coverage for Vitamin K is 39% more.
  • Bean has 23 times more Selenium than Green beans. Bean has 4.5µg of Selenium, while Green beans have 0.2µg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Bean vs Green beans 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.
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +102.7%
Contains more CopperCopper +261.4%
Contains more ZincZinc +460%
Contains more PhosphorusPhosphorus +258.6%
Contains more SeleniumSelenium +2150%
Contains more IronIron +124.1%
~equal in Sodium ~1mg

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.
Bean
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more CholineCholine +82.2%
Contains more Vitamin CVitamin C +212.9%
Contains more Vitamin AVitamin A +497.2%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +42.8%
Contains more Vitamin KVitamin K +5887.5%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +154%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +160%
Contains more OtherOther +134.2%
Contains more WaterWater +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated Fat +218.2%
Contains more Poly. FatPolyunsaturated fat +18.6%
Contains less Sat. FatSaturated Fat -37.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Green beans Opinion
Calories 105kcal 35kcal Bean
Protein 4.8g 1.89g Bean
Fats 0.4g 0.28g Bean
Vitamin C 3.1mg 9.7mg Green beans
Net carbs 14.99g 4.68g Bean
Carbs 20.49g 7.88g Bean
Magnesium 32mg 18mg Bean
Calcium 50mg 44mg Bean
Potassium 296mg 146mg Bean
Iron 0.29mg 0.65mg Green beans
Sugar 7.78g 3.63g Green beans
Fiber 5.5g 3.2g Bean
Copper 0.206mg 0.057mg Bean
Zinc 1.4mg 0.25mg Bean
Phosphorus 104mg 29mg Bean
Sodium 1mg 1mg
Vitamin A 106IU 633IU Green beans
Vitamin A 5µg 32µg Green beans
Vitamin E 0.15mg 0.46mg Green beans
Manganese 0.285mg Green beans
Selenium 4.5µg 0.2µg Bean
Vitamin B1 0.15mg 0.074mg Bean
Vitamin B2 0.06mg 0.097mg Green beans
Vitamin B3 0.43mg 0.614mg Green beans
Vitamin B5 0.074mg Green beans
Vitamin B6 0.13mg 0.056mg Bean
Vitamin K 0.8µg 47.9µg Green beans
Folate 24µg 33µg Green beans
Choline 30.8mg 16.9mg Bean
Saturated Fat 0.103g 0.064g Green beans
Monounsaturated Fat 0.035g 0.011g Bean
Polyunsaturated fat 0.172g 0.145g Bean
Tryptophan 0.02mg Green beans
Threonine 0.082mg Green beans
Isoleucine 0.069mg Green beans
Leucine 0.116mg Green beans
Lysine 0.091mg Green beans
Methionine 0.023mg Green beans
Phenylalanine 0.069mg Green beans
Valine 0.093mg Green beans
Histidine 0.035mg Green beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
23%
Green beans
Minerals Daily Need Coverage Score
25%
Bean
14%
Green beans

Comparison summary

Which food is lower in Sugar?
Green beans
Green beans is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Green beans
Green beans is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Green beans
Green beans is relatively richer in vitamins
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Green beans - 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.