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  6. Pancake vs. Green bean raw

Pancake vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on differences between pancake and green bean raw

  • Pancake has more selenium, calcium, phosphorus, vitamin B2, and vitamin B1; however, green bean raw is higher in vitamin C and vitamin A.
  • Pancake covers your daily selenium needs 26% more than green bean raw.
  • The glycemic index of pancake is higher.

Food varieties used in this article are Pancakes, plain, prepared from recipe and Beans, snap, green, raw.

Infographic

Pancake vs Green bean raw 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +491.9%
Contains more IronIron +74.8%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +318.4%
Contains more SeleniumSelenium +2383.3%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +59.8%
Contains more CopperCopper +40.8%
Contains less SodiumSodium -98.6%
~equal in Manganese ~0.216mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +54.3%
Contains more Vitamin B1Vitamin B1 +145.1%
Contains more Vitamin B2Vitamin B2 +170.2%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B5Vitamin B5 +80%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.2%
Contains more Vitamin CVitamin C +3966.7%
Contains more Vitamin B6Vitamin B6 +206.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pancake Green bean raw DV% diff.
Vitamin K 43µg 36%
Polyunsaturated fat 4.447g 0.113g 29%
Selenium 14.9µg 0.6µg 26%
Cholesterol 59mg 0mg 20%
Sodium 439mg 6mg 19%
Calcium 219mg 37mg 18%
Phosphorus 159mg 38mg 17%
Fats 9.7g 0.22g 15%
Vitamin B2 0.281mg 0.104mg 14%
Vitamin C 0.3mg 12.2mg 13%
Fiber 2.7g 11%
Calories 227kcal 31kcal 10%
Vitamin B1 0.201mg 0.082mg 10%
Iron 1.8mg 1.03mg 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.122g 0.05g 9%
Protein 6.4g 1.83g 9%
Carbs 28.3g 6.97g 7%
Vitamin B6 0.046mg 0.141mg 7%
Monounsaturated fat 2.474g 0.01g 6%
Vitamin B3 1.567mg 0.734mg 5%
Vitamin B5 0.405mg 0.225mg 4%
Zinc 0.56mg 0.24mg 3%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Copper 0.049mg 0.069mg 2%
Magnesium 16mg 25mg 2%
Vitamin A 54µg 35µg 2%
Fructose 1.39g 2%
Potassium 132mg 211mg 2%
Folate 38µg 33µg 1%
Manganese 0.2mg 0.216mg 1%
Net carbs 28.3g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.08mg 0.019mg 0%
Threonine 0.237mg 0.079mg 0%
Isoleucine 0.297mg 0.066mg 0%
Leucine 0.513mg 0.112mg 0%
Lysine 0.321mg 0.088mg 0%
Methionine 0.147mg 0.022mg 0%
Phenylalanine 0.319mg 0.067mg 0%
Valine 0.335mg 0.09mg 0%
Histidine 0.152mg 0.034mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +249.7%
Contains more FatsFats +4309.1%
Contains more CarbsCarbs +306%
Contains more OtherOther +309.1%
Contains more WaterWater +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +24640%
Contains more Poly. FatPolyunsaturated fat +3835.4%
Contains less Sat. FatSaturated fat -97.6%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.