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

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A recap on differences between spread and green bean raw

  • Spread has more vitamin B12, selenium, and vitamin E; however, green bean raw is higher in vitamin K, vitamin C, vitamin A, and fiber.
  • Spread covers your daily vitamin B12 needs 47% more than green bean raw.
  • The glycemic index of green bean raw is higher.

Food varieties used in this article are Sandwich spread, pork, beef and Beans, snap, green, raw.

Infographic

Spread 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.
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 CopperCopper +88.4%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +55.3%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +91.8%
Contains more IronIron +30.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +730.8%

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.
Spread
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 EVitamin E +324.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B3Vitamin B3 +135.7%
Contains more Vitamin B5Vitamin B5 +91.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +307.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +2587.5%
Contains more FolateFolate +1550%

All nutrients comparison - raw data values

Nutrient Spread Green bean raw DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 6mg 44%
Vitamin K 1.6µg 43µg 35%
Saturated fat 5.977g 0.05g 27%
Fats 17.34g 0.22g 26%
Monounsaturated fat 7.584g 0.01g 19%
Selenium 9.7µg 0.6µg 17%
Polyunsaturated fat 2.565g 0.113g 16%
Vitamin C 0mg 12.2mg 14%
Cholesterol 38mg 0mg 13%
Protein 7.66g 1.83g 12%
Fiber 0.2g 2.7g 10%
Calories 235kcal 31kcal 10%
Choline 62.3mg 15.3mg 9%
Vitamin E 1.74mg 0.41mg 9%
Vitamin B1 0.172mg 0.082mg 8%
Folate 2µg 33µg 8%
Manganese 0.026mg 0.216mg 8%
Copper 0.13mg 0.069mg 7%
Zinc 1.02mg 0.24mg 7%
Vitamin B3 1.73mg 0.734mg 6%
Vitamin B5 0.43mg 0.225mg 4%
Magnesium 8mg 25mg 4%
Calcium 12mg 37mg 3%
Potassium 110mg 211mg 3%
Vitamin D 22IU 0IU 3%
Iron 0.79mg 1.03mg 3%
Phosphorus 59mg 38mg 3%
Vitamin D 0.6µg 0µg 3%
Carbs 11.94g 6.97g 2%
Fructose 1.39g 2%
Vitamin B6 0.12mg 0.141mg 2%
Vitamin B2 0.134mg 0.104mg 2%
Vitamin A 26µg 35µg 1%
Net carbs 11.74g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.082mg 0.019mg 0%
Threonine 0.334mg 0.079mg 0%
Isoleucine 0.334mg 0.066mg 0%
Leucine 0.6mg 0.112mg 0%
Lysine 0.663mg 0.088mg 0%
Methionine 0.196mg 0.022mg 0%
Phenylalanine 0.301mg 0.067mg 0%
Valine 0.356mg 0.09mg 0%
Histidine 0.279mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +318.6%
Contains more FatsFats +7781.8%
Contains more CarbsCarbs +71.3%
Contains more OtherOther +321.2%
Contains more WaterWater +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +75740%
Contains more Poly. FatPolyunsaturated fat +2169.9%
Contains less Sat. FatSaturated fat -99.2%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.