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  6. Green bean raw vs. Fruitcake

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

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Important differences between green bean raw and fruitcake

  • Green bean raw has more vitamin K, vitamin A, vitamin C, and vitamin B6; however, fruitcake is richer in iron.
  • Green bean raw's daily need coverage for vitamin K is 35% more.
  • Green bean raw contains 31 times more vitamin A than fruitcake. Green bean raw contains 690IU of vitamin A, while fruitcake contains 22IU.
  • Green bean raw contains less saturated fat.
  • Fruitcake has a higher glycemic index. The glycemic index of fruitcake is 53, while the glycemic index of green bean raw is 20.

The food varieties used in the comparison are Beans, snap, green, raw and Cake, fruitcake, commercially prepared.

Infographic

Green bean raw vs Fruitcake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +37.9%
Contains more CopperCopper +38%
Contains less SodiumSodium -94.1%
Contains more IronIron +101%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +233.3%
~equal in Manganese ~0.22mg

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%
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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +2340%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B6Vitamin B6 +206.5%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +65%
Contains more CholineCholine +71.9%
Contains more Vitamin EVitamin E +119.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.099mg
~equal in Vitamin B3 ~0.791mg
~equal in Vitamin B5 ~0.226mg

All nutrients comparison - raw data values

Nutrient Green bean raw Fruitcake DV% diff.
Vitamin K 43µg 1.5µg 35%
Polyunsaturated fat 0.113g 3.323g 21%
Carbs 6.97g 61.6g 18%
Calories 31kcal 324kcal 15%
Fats 0.22g 9.1g 14%
Vitamin C 12.2mg 0.5mg 13%
Iron 1.03mg 2.07mg 13%
Monounsaturated fat 0.01g 4.2g 10%
Vitamin B6 0.141mg 0.046mg 7%
Saturated fat 0.05g 1.048g 5%
Sodium 6mg 101mg 4%
Fiber 2.7g 3.7g 4%
Folate 33µg 20µg 3%
Selenium 0.6µg 2µg 3%
Vitamin E 0.41mg 0.9mg 3%
Vitamin A 35µg 7µg 3%
Vitamin B1 0.082mg 0.05mg 3%
Phosphorus 38mg 52mg 2%
Potassium 211mg 153mg 2%
Fructose 1.39g 2%
Cholesterol 0mg 5mg 2%
Magnesium 25mg 16mg 2%
Protein 1.83g 2.9g 2%
Copper 0.069mg 0.05mg 2%
Choline 15.3mg 8.9mg 1%
Net carbs 4.27g 57.9g N/A
Calcium 37mg 33mg 0%
Sugar 3.26g 27.42g N/A
Zinc 0.24mg 0.27mg 0%
Starch 0.88g 0%
Manganese 0.216mg 0.22mg 0%
Vitamin B2 0.104mg 0.099mg 0%
Vitamin B3 0.734mg 0.791mg 0%
Vitamin B5 0.225mg 0.226mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.019mg 0.042mg 0%
Threonine 0.079mg 0.102mg 0%
Isoleucine 0.066mg 0.121mg 0%
Leucine 0.112mg 0.206mg 0%
Lysine 0.088mg 0.121mg 0%
Methionine 0.022mg 0.059mg 0%
Phenylalanine 0.067mg 0.14mg 0%
Valine 0.09mg 0.144mg 0%
Histidine 0.034mg 0.071mg 0%
Omega-3 - DHA 0g 0.001g 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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +257%
Contains more ProteinProtein +58.5%
Contains more FatsFats +4036.4%
Contains more CarbsCarbs +783.8%
Contains more OtherOther +66.7%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +41900%
Contains more Poly. FatPolyunsaturated fat +2840.7%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.