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Green beans vs. Pilaf — In-Depth Nutrition Comparison

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A recap on the differences between green beans and pilaf

  • Green beans have more vitamin K; however, pilaf is higher in selenium, folate, vitamin B1, vitamin B3, vitamin B6, manganese, iron, and phosphorus.
  • Pilaf covers your daily selenium needs 59% more than green beans.
  • Pilaf contains 96 times less vitamin K than green beans. Green beans contain 47.9µg of vitamin K, while pilaf contains 0.5µg.
  • Green beans have less sodium.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Green beans vs Pilaf infographic
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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%
Pilaf
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +88.6%
Contains more PotassiumPotassium +28.8%
Contains more IronIron +275.4%
Contains more CopperCopper +191.2%
Contains more ZincZinc +304%
Contains more PhosphorusPhosphorus +431%
Contains more ManganeseManganese +209.5%
Contains more SeleniumSelenium +16100%

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%
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +136.6%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin KVitamin K +9480%
Contains more Vitamin B1Vitamin B1 +714.9%
Contains more Vitamin B3Vitamin B3 +897.9%
Contains more Vitamin B5Vitamin B5 +866.2%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +542.4%
~equal in Vitamin D ~0µg
~equal in Choline ~17.5mg

All nutrients comparison - raw data values

Nutrient Green beans Pilaf DV% diff.
Selenium 0.2µg 32.4µg 59%
Sodium 1mg 1303mg 57%
Folate 33µg 212µg 45%
Vitamin B1 0.074mg 0.603mg 44%
Vitamin K 47.9µg 0.5µg 40%
Vitamin B3 0.614mg 6.127mg 34%
Starch 71.23g 29%
Vitamin B6 0.056mg 0.4mg 26%
Manganese 0.285mg 0.882mg 26%
Carbs 7.88g 76.31g 23%
Iron 0.65mg 2.44mg 22%
Phosphorus 29mg 154mg 18%
Protein 1.89g 10.42g 17%
Calories 35kcal 359kcal 16%
Vitamin B5 0.074mg 0.715mg 13%
Copper 0.057mg 0.166mg 12%
Fiber 3.2g 1.2g 8%
Zinc 0.25mg 1.01mg 7%
Vitamin C 9.7mg 4.1mg 6%
Calcium 44mg 83mg 4%
Vitamin E 0.46mg 0.04mg 3%
Magnesium 18mg 32mg 3%
Vitamin A 32µg 4µg 3%
Fats 0.28g 1.37g 2%
Polyunsaturated fat 0.145g 0.377g 2%
Monounsaturated fat 0.011g 0.373g 1%
Potassium 146mg 188mg 1%
Saturated fat 0.064g 0.307g 1%
Vitamin B12 0µg 0.02µg 1%
Vitamin B2 0.097mg 0.087mg 1%
Net carbs 4.68g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 3.63g 1.53g N/A
Choline 16.9mg 17.5mg 0%
Tryptophan 0.02mg 0.086mg 0%
Threonine 0.082mg 0.221mg 0%
Isoleucine 0.069mg 0.279mg 0%
Leucine 0.116mg 0.523mg 0%
Lysine 0.091mg 0.189mg 0%
Methionine 0.023mg 0.145mg 0%
Phenylalanine 0.069mg 0.32mg 0%
Valine 0.093mg 0.374mg 0%
Histidine 0.035mg 0.15mg 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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +1009.7%
Contains more ProteinProtein +451.3%
Contains more FatsFats +389.3%
Contains more CarbsCarbs +868.4%
Contains more OtherOther +428.8%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +3290.9%
Contains more Poly. FatPolyunsaturated fat +160%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.