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  6. Green beans vs. Plum

Green beans vs. Plum — In-Depth Nutrition Comparison

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Important differences between green beans and plums

  • Plums have less vitamin K, manganese, fiber, folate, iron, vitamin A, and vitamin B2.
  • Green beans' daily need coverage for vitamin K is 35% more.
  • Green beans have 9 times more choline than plums. Green beans have 16.9mg of choline, while plums have 1.9mg.
  • Plums have a higher glycemic index than green beans.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Plums, raw.

Infographic

Green beans vs Plum 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +633.3%
Contains more IronIron +282.4%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +81.3%
Contains more ManganeseManganese +448.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Potassium ~157mg
~equal in Copper ~0.057mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Plum
Plum
1
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% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B1Vitamin B1 +164.3%
Contains more Vitamin B2Vitamin B2 +273.1%
Contains more Vitamin B3Vitamin B3 +47.2%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more Vitamin KVitamin K +648.4%
Contains more FolateFolate +560%
Contains more CholineCholine +789.5%
Contains more Vitamin B5Vitamin B5 +82.4%
~equal in Vitamin C ~9.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Plum DV% diff.
Vitamin K 47.9µg 6.4µg 35%
Manganese 0.285mg 0.052mg 10%
Folate 33µg 5µg 7%
Fiber 3.2g 1.4g 7%
Iron 0.65mg 0.17mg 6%
Vitamin B2 0.097mg 0.026mg 5%
Fructose 3.07g 4%
Vitamin B1 0.074mg 0.028mg 4%
Calcium 44mg 6mg 4%
Magnesium 18mg 7mg 3%
Choline 16.9mg 1.9mg 3%
Vitamin B6 0.056mg 0.029mg 2%
Protein 1.89g 0.7g 2%
Phosphorus 29mg 16mg 2%
Vitamin A 32µg 17µg 2%
Polyunsaturated fat 0.145g 0.044g 1%
Vitamin B5 0.074mg 0.135mg 1%
Vitamin B3 0.614mg 0.417mg 1%
Calories 35kcal 46kcal 1%
Vitamin E 0.46mg 0.26mg 1%
Carbs 7.88g 11.42g 1%
Zinc 0.25mg 0.1mg 1%
Fats 0.28g 0.28g 0%
Vitamin C 9.7mg 9.5mg 0%
Net carbs 4.68g 10.02g N/A
Potassium 146mg 157mg 0%
Sugar 3.63g 9.92g N/A
Copper 0.057mg 0.057mg 0%
Sodium 1mg 0mg 0%
Selenium 0.2µg 0µg 0%
Saturated fat 0.064g 0.017g 0%
Monounsaturated fat 0.011g 0.134g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.082mg 0.01mg 0%
Isoleucine 0.069mg 0.014mg 0%
Leucine 0.116mg 0.015mg 0%
Lysine 0.091mg 0.016mg 0%
Methionine 0.023mg 0.008mg 0%
Phenylalanine 0.069mg 0.014mg 0%
Valine 0.093mg 0.016mg 0%
Histidine 0.035mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +170%
Contains more OtherOther +97.3%
Contains more CarbsCarbs +44.9%
~equal in Fats ~0.28g
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +229.5%
Contains less Sat. FatSaturated fat -73.4%
Contains more Mono. FatMonounsaturated fat +1118.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.