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Seed vs. Green bean — In-Depth Nutrition Comparison

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How are Seed and Green bean different?

  • Seed has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Green bean.
  • Daily need coverage for Fiber from Seed is 125% higher.
  • Seed contains 276 times more Selenium than Green bean. While Seed contains 55.2µg of Selenium, Green bean contains only 0.2µg.

Seeds, chia seeds, dried and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Seed vs Green bean 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.
Contains more Calcium +1334.1%
Contains more Iron +1087.7%
Contains more Magnesium +1761.1%
Contains more Phosphorus +2865.5%
Contains more Potassium +178.8%
Contains more Zinc +1732%
Contains more Copper +1521.1%
Contains more Manganese +855.4%
Contains more Selenium +27500%
Contains less Sodium -93.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +1334.1%
Contains more Iron +1087.7%
Contains more Magnesium +1761.1%
Contains more Phosphorus +2865.5%
Contains more Potassium +178.8%
Contains more Zinc +1732%
Contains more Copper +1521.1%
Contains more Manganese +855.4%
Contains more Selenium +27500%
Contains less Sodium -93.8%

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.
Seed
5
:
Contains more Vitamin B1 +737.8%
Contains more Vitamin B2 +75.3%
Contains more Vitamin B3 +1338.1%
Contains more Folate +48.5%
Contains more Vitamin A +1072.2%
Contains more Vitamin C +506.3%
Equal in Vitamin E - 0.46
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B2 +75.3%
Contains more Vitamin B3 +1338.1%
Contains more Folate +48.5%
Contains more Vitamin A +1072.2%
Contains more Vitamin C +506.3%
Equal in Vitamin E - 0.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +775.1%
Contains more Fats +10878.6%
Contains more Carbs +434.5%
Contains more Other +557.5%
Contains more Water +1438.3%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Protein +775.1%
Contains more Fats +10878.6%
Contains more Carbs +434.5%
Contains more Other +557.5%
Contains more Water +1438.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +20890.9%
Contains more Polyunsaturated fat +16220.7%
Contains less Saturated Fat -98.1%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +20890.9%
Contains more Polyunsaturated fat +16220.7%
Contains less Saturated Fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Green bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Green bean Opinion
Net carbs 7.72g 4.68g Seed
Protein 16.54g 1.89g Seed
Fats 30.74g 0.28g Seed
Carbs 42.12g 7.88g Seed
Calories 486kcal 35kcal Seed
Sugar 3.63g Seed
Fiber 34.4g 3.2g Seed
Calcium 631mg 44mg Seed
Iron 7.72mg 0.65mg Seed
Magnesium 335mg 18mg Seed
Phosphorus 860mg 29mg Seed
Potassium 407mg 146mg Seed
Sodium 16mg 1mg Green bean
Zinc 4.58mg 0.25mg Seed
Copper 0.924mg 0.057mg Seed
Manganese 2.723mg 0.285mg Seed
Selenium 55.2µg 0.2µg Seed
Vitamin A 54IU 633IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.5mg 0.46mg Seed
Vitamin C 1.6mg 9.7mg Green bean
Vitamin B1 0.62mg 0.074mg Seed
Vitamin B2 0.17mg 0.097mg Seed
Vitamin B3 8.83mg 0.614mg Seed
Vitamin B5 0.074mg Green bean
Vitamin B6 0.056mg Green bean
Folate 49µg 33µg Seed
Vitamin K 47.9µg Green bean
Tryptophan 0.436mg 0.02mg Seed
Threonine 0.709mg 0.082mg Seed
Isoleucine 0.801mg 0.069mg Seed
Leucine 1.371mg 0.116mg Seed
Lysine 0.97mg 0.091mg Seed
Methionine 0.588mg 0.023mg Seed
Phenylalanine 1.016mg 0.069mg Seed
Valine 0.95mg 0.093mg Seed
Histidine 0.531mg 0.035mg Seed
Trans Fat 0.14g 0g Green bean
Saturated Fat 3.33g 0.064g Green bean
Monounsaturated Fat 2.309g 0.011g Seed
Polyunsaturated fat 23.665g 0.145g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
24%
Green bean
Minerals Daily Need Coverage Score
221%
Seed
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 3.63g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.8)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.266g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Green bean - 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.