Green beans vs. Prunes — In-Depth Nutrition Comparison

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The main differences between green beans and prunes

Green beans have more vitamin C and folate; however, prunes have more copper, potassium, fiber, vitamin B6, vitamin K, vitamin B3, vitamin B5, and vitamin B2.
Daily need coverage for copper for prunes is 25% higher.
Prunes have 16 times less vitamin C than green beans. Green beans have 9.7mg of vitamin C, while prunes have 0.6mg.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Plums, dried (prunes), uncooked.

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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.

Green beans

Prunes

Contains less SodiumSodium

-50%

Contains more MagnesiumMagnesium	+127.8%
Contains more PotassiumPotassium	+401.4%
Contains more IronIron	+43.1%
Contains more CopperCopper	+393%
Contains more ZincZinc	+76%
Contains more PhosphorusPhosphorus	+137.9%
Contains more SeleniumSelenium	+50%

~equal in Calcium ~43mg

~equal in Manganese ~0.299mg

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.

Green beans

Prunes

Contains more Vitamin CVitamin C	+1516.7%
Contains more Vitamin B1Vitamin B1	+45.1%
Contains more FolateFolate	+725%
Contains more CholineCholine	+67.3%

Contains more Vitamin AVitamin A	+21.9%
Contains more Vitamin B2Vitamin B2	+91.8%
Contains more Vitamin B3Vitamin B3	+206.5%
Contains more Vitamin B5Vitamin B5	+470.3%
Contains more Vitamin B6Vitamin B6	+266.1%
Contains more Vitamin KVitamin K	+24.2%

~equal in Vitamin E ~0.43mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.057mg	0.281mg	25%
Carbs	7.88g	63.88g	19%
Potassium	146mg	732mg	17%
Fructose		12.45g	16%
Fiber	3.2g	7.1g	16%
Vitamin B6	0.056mg	0.205mg	11%
Vitamin K	47.9µg	59.5µg	10%
Calories	35kcal	240kcal	10%
Vitamin C	9.7mg	0.6mg	10%
Vitamin B3	0.614mg	1.882mg	8%
Vitamin B2	0.097mg	0.186mg	7%
Folate	33µg	4µg	7%
Vitamin B5	0.074mg	0.422mg	7%
Phosphorus	29mg	69mg	6%
Magnesium	18mg	41mg	5%
Iron	0.65mg	0.93mg	4%
Vitamin B1	0.074mg	0.051mg	2%
Starch		5.11g	2%
Zinc	0.25mg	0.44mg	2%
Vitamin A	32µg	39µg	1%
Manganese	0.285mg	0.299mg	1%
Polyunsaturated fat	0.145g	0.062g	1%
Protein	1.89g	2.18g	1%
Choline	16.9mg	10.1mg	1%
Fats	0.28g	0.38g	0%
Net carbs	4.68g	56.78g	N/A
Calcium	44mg	43mg	0%
Sugar	3.63g	38.13g	N/A
Sodium	1mg	2mg	0%
Vitamin E	0.46mg	0.43mg	0%
Selenium	0.2µg	0.3µg	0%
Saturated fat	0.064g	0.088g	0%
Monounsaturated fat	0.011g	0.053g	0%
Tryptophan	0.02mg	0.025mg	0%
Threonine	0.082mg	0.049mg	0%
Isoleucine	0.069mg	0.041mg	0%
Leucine	0.116mg	0.066mg	0%
Lysine	0.091mg	0.05mg	0%
Methionine	0.023mg	0.016mg	0%
Phenylalanine	0.069mg	0.052mg	0%
Valine	0.093mg	0.056mg	0%
Histidine	0.035mg	0.027mg	0%