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  6. Green bean raw vs. Cod

Green bean raw vs. Cod — In-Depth Nutrition Comparison

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What are the differences between green bean raw and cod?

  • Green bean raw is higher in vitamin K, vitamin A, vitamin C, and fiber, yet cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, and choline.
  • Cod's daily need coverage for vitamin B5 is 3056% more.
  • The glycemic index of cod is lower.

We used Beans, snap, green, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Green bean raw vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +131.3%
Contains more IronIron +171.1%
Contains more CopperCopper +146.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +1340%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +95.7%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +434.2%
Contains more SeleniumSelenium +5416.7%

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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1120%
Contains more Vitamin AVitamin A +191.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +371.4%
Contains more Vitamin EVitamin E +56.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B5Vitamin B5 +67900%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +326.1%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Green bean raw Cod DV% diff.
Vitamin B5 0.225mg 153mg 3056%
Selenium 0.6µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Vitamin K 43µg 0.1µg 36%
Protein 1.83g 17.81g 32%
Phosphorus 38mg 203mg 24%
Cholesterol 0mg 43mg 14%
Vitamin C 12.2mg 1mg 12%
Fiber 2.7g 0g 11%
Choline 15.3mg 65.2mg 9%
Manganese 0.216mg 0.015mg 9%
Vitamin B3 0.734mg 2.063mg 8%
Iron 1.03mg 0.38mg 8%
Vitamin B6 0.141mg 0.245mg 8%
Folate 33µg 7µg 7%
Potassium 211mg 413mg 6%
Vitamin D 0µg 0.9µg 5%
Copper 0.069mg 0.028mg 5%
Vitamin D 0IU 36IU 5%
Vitamin B2 0.104mg 0.065mg 3%
Calories 31kcal 82kcal 3%
Vitamin A 35µg 12µg 3%
Vitamin E 0.41mg 0.64mg 2%
Sodium 6mg 54mg 2%
Calcium 37mg 16mg 2%
Magnesium 25mg 32mg 2%
Carbs 6.97g 0g 2%
Fructose 1.39g 2%
Zinc 0.24mg 0.45mg 2%
Polyunsaturated fat 0.113g 0.231g 1%
Vitamin B1 0.082mg 0.076mg 1%
Fats 0.22g 0.67g 1%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Saturated fat 0.05g 0.131g 0%
Monounsaturated fat 0.01g 0.094g 0%
Tryptophan 0.019mg 0.199mg 0%
Threonine 0.079mg 0.781mg 0%
Isoleucine 0.066mg 0.821mg 0%
Leucine 0.112mg 1.447mg 0%
Lysine 0.088mg 1.635mg 0%
Methionine 0.022mg 0.527mg 0%
Phenylalanine 0.067mg 0.695mg 0%
Valine 0.09mg 0.917mg 0%
Histidine 0.034mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.2%
Contains more OtherOther +120%
Contains more ProteinProtein +873.2%
Contains more FatsFats +204.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +104.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.