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Milk vs. Green beans — In-Depth Nutrition Comparison

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A recap on the differences between milk and green beans

  • Milk has more vitamin B12, phosphorus, calcium, and vitamin D; however, green beans are higher in vitamin K, fiber, manganese, vitamin C, vitamin A, and iron.
  • 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Milk vs Green beans 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.
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%
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%
Contains more CalciumCalcium +184.1%
Contains more ZincZinc +68%
Contains more PhosphorusPhosphorus +227.6%
Contains more SeleniumSelenium +1550%
Contains more MagnesiumMagnesium +63.6%
Contains more IronIron +2066.7%
Contains more CopperCopper +470%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +9400%
~equal in Potassium ~146mg

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.
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%
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%
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 +∞%
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%
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +78.3%
Contains more FatsFats +246.4%
Contains more CarbsCarbs +57.9%
~equal in Water ~89.22g
~equal in Other ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +2418.2%
Contains less Sat. FatSaturated fat -89.9%
Contains more Poly. FatPolyunsaturated fat +314.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.