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  6. Beans vs. Green beans

Beans vs. Green beans — In-Depth Nutrition Comparison

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Important differences between beans and green beans

  • Beans have more copper, phosphorus, zinc, fiber, selenium, vitamin B1, and vitamin B6; however, green beans have more vitamin K, vitamin A, and vitamin C.
  • Green beans' daily need coverage for vitamin K is 39% more.
  • Beans have 23 times more selenium than green beans. Beans have 4.5µg of selenium, while green beans have 0.2µg.
  • Beans have a higher glycemic index than green beans.

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

Infographic

Beans 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.
Beans
Beans
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.
Beans
Beans
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% 1.7% 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% 11% 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 +540%
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

All nutrients comparison - raw data values

Nutrient Beans Green beans DV% diff.
Vitamin K 0.8µg 47.9µg 39%
Copper 0.206mg 0.057mg 17%
Manganese 0.285mg 12%
Phosphorus 104mg 29mg 11%
Zinc 1.4mg 0.25mg 10%
Fiber 5.5g 3.2g 9%
Selenium 4.5µg 0.2µg 8%
Vitamin C 3.1mg 9.7mg 7%
Vitamin B1 0.15mg 0.074mg 6%
Vitamin B6 0.13mg 0.056mg 6%
Protein 4.8g 1.89g 6%
Iron 0.29mg 0.65mg 5%
Calories 105kcal 35kcal 4%
Potassium 296mg 146mg 4%
Carbs 20.49g 7.88g 4%
Choline 30.8mg 16.9mg 3%
Vitamin A 5µg 32µg 3%
Magnesium 32mg 18mg 3%
Vitamin B2 0.06mg 0.097mg 3%
Folate 24µg 33µg 2%
Vitamin E 0.15mg 0.46mg 2%
Calcium 50mg 44mg 1%
Vitamin B3 0.43mg 0.614mg 1%
Vitamin B5 0.074mg 1%
Fats 0.4g 0.28g 0%
Net carbs 14.99g 4.68g N/A
Sugar 7.78g 3.63g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.103g 0.064g 0%
Monounsaturated fat 0.035g 0.011g 0%
Polyunsaturated fat 0.172g 0.145g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.