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Green beans vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between green beans and olive?

  • Green beans are richer in vitamin K, manganese, vitamin C, folate, and vitamin B2, yet olive is richer in iron, copper, and vitamin E.
  • Green beans' daily need coverage for vitamin K is 39% higher.
  • Green beans contain less saturated fat.

We used Beans, snap, green, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Green beans vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +1725%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +866.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1325%
Contains more CalciumCalcium +100%
Contains more IronIron +407.7%
Contains more CopperCopper +340.4%
Contains more SeleniumSelenium +350%

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +977.8%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1559.5%
Contains more Vitamin B5Vitamin B5 +393.3%
Contains more Vitamin B6Vitamin B6 +522.2%
Contains more Vitamin KVitamin K +3321.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +64.1%
Contains more Vitamin EVitamin E +258.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Olive DV% diff.
Vitamin K 47.9µg 1.4µg 39%
Iron 0.65mg 3.3mg 33%
Sodium 1mg 735mg 32%
Copper 0.057mg 0.251mg 22%
Monounsaturated fat 0.011g 7.888g 20%
Fats 0.28g 10.68g 16%
Manganese 0.285mg 0.02mg 12%
Vitamin C 9.7mg 0.9mg 10%
Vitamin E 0.46mg 1.65mg 8%
Folate 33µg 0µg 8%
Vitamin B2 0.097mg 0mg 7%
Vitamin B1 0.074mg 0.003mg 6%
Saturated fat 0.064g 1.415g 6%
Polyunsaturated fat 0.145g 0.911g 5%
Vitamin B6 0.056mg 0.009mg 4%
Vitamin B3 0.614mg 0.037mg 4%
Calories 35kcal 115kcal 4%
Potassium 146mg 8mg 4%
Phosphorus 29mg 3mg 4%
Calcium 44mg 88mg 4%
Magnesium 18mg 4mg 3%
Protein 1.89g 0.84g 2%
Carbs 7.88g 6.26g 1%
Choline 16.9mg 10.3mg 1%
Vitamin A 32µg 20µg 1%
Vitamin B5 0.074mg 0.015mg 1%
Selenium 0.2µg 0.9µg 1%
Net carbs 4.68g 3.06g N/A
Sugar 3.63g 0g N/A
Fiber 3.2g 3.2g 0%
Zinc 0.25mg 0.22mg 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0.026mg 0%
Isoleucine 0.069mg 0.031mg 0%
Leucine 0.116mg 0.05mg 0%
Lysine 0.091mg 0.032mg 0%
Methionine 0.023mg 0.012mg 0%
Phenylalanine 0.069mg 0.029mg 0%
Valine 0.093mg 0.038mg 0%
Histidine 0.035mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +125%
Contains more CarbsCarbs +25.9%
Contains more WaterWater +11.5%
Contains more FatsFats +3714.3%
Contains more OtherOther +205.5%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +71609.1%
Contains more Poly. FatPolyunsaturated fat +528.3%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.