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

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Summary of differences between green bean raw and nectarine

  • The amount of vitamin K, iron, vitamin B6, vitamin C, vitamin A, manganese, folate, and vitamin B2 in green bean raw is higher than in nectarine.
  • Green bean raw covers your daily need for vitamin K, 34% more than nectarine.
  • Green bean raw contains 7 times more folate than nectarine. While green bean raw contains 33µg of folate, nectarine contains only 5µg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of nectarine is 43.

These are the specific foods used in this comparison Beans, snap, green, raw and Nectarines, raw.

Infographic

Green bean raw vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +516.7%
Contains more IronIron +267.9%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +24.6%
Contains less SodiumSodium -100%
~equal in Potassium ~201mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +125.9%
Contains more Vitamin AVitamin A +105.9%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B2Vitamin B2 +285.2%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B6Vitamin B6 +464%
Contains more Vitamin KVitamin K +1854.5%
Contains more FolateFolate +560%
Contains more CholineCholine +146.8%
Contains more Vitamin EVitamin E +87.8%
Contains more Vitamin B3Vitamin B3 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +72.6%
Contains more OtherOther +37.5%
Contains more FatsFats +45.5%
Contains more CarbsCarbs +51.4%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +780%
~equal in Polyunsaturated fat ~0.113g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1157.1%
Contains more SucroseSucrose +1252.8%
~equal in Glucose ~1.57g
~equal in Fructose ~1.37g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Nectarine DV% diff.
Vitamin K 43µg 2.2µg 34%
Iron 1.03mg 0.28mg 9%
Vitamin B6 0.141mg 0.025mg 9%
Vitamin C 12.2mg 5.4mg 8%
Folate 33µg 5µg 7%
Manganese 0.216mg 0.054mg 7%
Vitamin B2 0.104mg 0.027mg 6%
Fiber 2.7g 1.7g 4%
Vitamin B1 0.082mg 0.034mg 4%
Magnesium 25mg 9mg 4%
Calcium 37mg 6mg 3%
Copper 0.069mg 0.086mg 2%
Vitamin B3 0.734mg 1.125mg 2%
Choline 15.3mg 6.2mg 2%
Phosphorus 38mg 26mg 2%
Protein 1.83g 1.06g 2%
Vitamin A 35µg 17µg 2%
Vitamin E 0.41mg 0.77mg 2%
Vitamin B5 0.225mg 0.185mg 1%
Calories 31kcal 44kcal 1%
Selenium 0.6µg 0µg 1%
Zinc 0.24mg 0.17mg 1%
Carbs 6.97g 10.55g 1%
Fats 0.22g 0.32g 0%
Net carbs 4.27g 8.85g N/A
Potassium 211mg 201mg 0%
Sugar 3.26g 7.89g N/A
Starch 0.88g 0.07g 0%
Sodium 6mg 0mg 0%
Saturated fat 0.05g 0.025g 0%
Monounsaturated fat 0.01g 0.088g 0%
Polyunsaturated fat 0.113g 0.113g 0%
Tryptophan 0.019mg 0.005mg 0%
Threonine 0.079mg 0.009mg 0%
Isoleucine 0.066mg 0.009mg 0%
Leucine 0.112mg 0.014mg 0%
Lysine 0.088mg 0.016mg 0%
Methionine 0.022mg 0.006mg 0%
Phenylalanine 0.067mg 0.021mg 0%
Valine 0.09mg 0.013mg 0%
Histidine 0.034mg 0.008mg 0%
Fructose 1.39g 1.37g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
8%
Nectarine
Minerals Daily Need Coverage Score
16%
Green bean raw
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.3)
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 4.63g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.