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  6. Green bean raw vs. Wafer

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

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How are green bean raw and wafer different?

  • Green bean raw is higher in vitamin K, vitamin A, and vitamin C; however, wafer is richer in copper, iron, manganese, phosphorus, and vitamin B3.
  • Daily need coverage for copper for wafer is 44% higher.
  • Green bean raw has less saturated fat.
  • Green bean raw has a lower glycemic index (20) than wafer (61).

Beans, snap, green, raw and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Green bean raw vs Wafer 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%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +19.4%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +289.3%
Contains more CopperCopper +571%
Contains more ZincZinc +354.2%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +222.2%
Contains more SeleniumSelenium +850%
~equal in Potassium ~210mg

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%
Wafer
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B6Vitamin B6 +176.5%
Contains more Vitamin KVitamin K +1691.7%
Contains more Vitamin EVitamin E +75.6%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +289.4%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.4%
~equal in Vitamin D ~0µg
~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient Green bean raw Wafer DV% diff.
Copper 0.069mg 0.463mg 44%
Iron 1.03mg 4.01mg 37%
Vitamin K 43µg 2.4µg 34%
Polyunsaturated fat 0.113g 4.153g 27%
Sodium 6mg 580mg 25%
Fats 0.22g 14.2g 22%
Carbs 6.97g 72.7g 22%
Manganese 0.216mg 0.696mg 21%
Calories 31kcal 433kcal 20%
Saturated fat 0.05g 4.241g 19%
Vitamin C 12.2mg 0mg 14%
Phosphorus 38mg 132mg 13%
Vitamin B3 0.734mg 2.858mg 13%
Monounsaturated fat 0.01g 4.865g 12%
Vitamin B2 0.104mg 0.266mg 12%
Protein 1.83g 6.6g 10%
Vitamin B1 0.082mg 0.203mg 10%
Selenium 0.6µg 5.7µg 9%
Zinc 0.24mg 1.09mg 8%
Magnesium 25mg 53mg 7%
Vitamin B6 0.141mg 0.051mg 7%
Vitamin A 35µg 3µg 4%
Vitamin B12 0µg 0.09µg 4%
Folate 33µg 47µg 4%
Fiber 2.7g 3.4g 3%
Vitamin B5 0.225mg 0.381mg 3%
Caffeine 0mg 10mg 3%
Vitamin E 0.41mg 0.72mg 2%
Fructose 1.39g 2%
Cholesterol 0mg 2mg 1%
Calcium 37mg 31mg 1%
Net carbs 4.27g 69.3g N/A
Potassium 211mg 210mg 0%
Sugar 3.26g 37.43g N/A
Starch 0.88g 0%
Choline 15.3mg 14.3mg 0%
Tryptophan 0.019mg 0.096mg 0%
Threonine 0.079mg 0.22mg 0%
Isoleucine 0.066mg 0.261mg 0%
Leucine 0.112mg 0.447mg 0%
Lysine 0.088mg 0.281mg 0%
Methionine 0.022mg 0.105mg 0%
Phenylalanine 0.067mg 0.308mg 0%
Valine 0.09mg 0.323mg 0%
Histidine 0.034mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1907.1%
Contains more ProteinProtein +260.7%
Contains more FatsFats +6354.5%
Contains more CarbsCarbs +943%
Contains more OtherOther +203%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +48550%
Contains more Poly. FatPolyunsaturated fat +3575.2%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.