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Green beans vs. Milk — In-Depth Nutrition Comparison

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A recap on the differences between green beans and milk

  • Green beans have more vitamin K, fiber, manganese, vitamin C, vitamin A, and iron; however, milk is higher in vitamin B12, phosphorus, calcium, and vitamin D.
  • Green beans cover your daily vitamin K needs 40% more than milk.
  • The glycemic index of milk is higher.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Green beans vs Milk 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%
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +63.6%
Contains more IronIron +2066.7%
Contains more CopperCopper +470%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +9400%
Contains more CalciumCalcium +184.1%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +227.6%
Contains more SeleniumSelenium +1550%
~equal in Potassium ~150mg

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%
Milk
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B3Vitamin B3 +560.2%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +560%
Contains more Vitamin AVitamin A +81.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.7%
Contains more Vitamin B5Vitamin B5 +387.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

Nutrient Green beans Milk DV% diff.
Vitamin K 47.9µg 0.1µg 40%
Vitamin B12 0µg 0.47µg 20%
Fiber 3.2g 0g 13%
Manganese 0.285mg 0.003mg 12%
Vitamin C 9.7mg 0mg 11%
Phosphorus 29mg 95mg 9%
Calcium 44mg 125mg 8%
Iron 0.65mg 0.03mg 8%
Folate 33µg 5µg 7%
Vitamin B2 0.097mg 0.185mg 7%
Vitamin B5 0.074mg 0.361mg 6%
Selenium 0.2µg 3.3µg 6%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.074mg 0.02mg 5%
Copper 0.057mg 0.01mg 5%
Saturated fat 0.064g 0.633g 3%
Vitamin A 32µg 58µg 3%
Vitamin E 0.46mg 0.01mg 3%
Protein 1.89g 3.37g 3%
Vitamin B3 0.614mg 0.093mg 3%
Sodium 1mg 44mg 2%
Magnesium 18mg 11mg 2%
Cholesterol 0mg 5mg 2%
Zinc 0.25mg 0.42mg 2%
Monounsaturated fat 0.011g 0.277g 1%
Carbs 7.88g 4.99g 1%
Polyunsaturated fat 0.145g 0.035g 1%
Vitamin B6 0.056mg 0.037mg 1%
Fats 0.28g 0.97g 1%
Calories 35kcal 42kcal 0%
Net carbs 4.68g 4.99g N/A
Potassium 146mg 150mg 0%
Sugar 3.63g 5.2g N/A
Choline 16.9mg 17.7mg 0%
Tryptophan 0.02mg 0.043mg 0%
Threonine 0.082mg 0.143mg 0%
Isoleucine 0.069mg 0.174mg 0%
Leucine 0.116mg 0.319mg 0%
Lysine 0.091mg 0.282mg 0%
Methionine 0.023mg 0.088mg 0%
Phenylalanine 0.069mg 0.174mg 0%
Valine 0.093mg 0.22mg 0%
Histidine 0.035mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +57.9%
Contains more ProteinProtein +78.3%
Contains more FatsFats +246.4%
~equal in Water ~89.92g
~equal in Other ~0.75g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains more Mono. FatMonounsaturated fat +2418.2%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.