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  6. Walnut vs. Green bean raw

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

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What are the differences between Walnut and Green bean raw?

  • Walnut is higher in Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Zinc, Iron, and Vitamin B1, yet Green bean raw is higher in Vitamin K.
  • Walnut's daily need coverage for Copper is 169% more.
  • Walnut has 123 times more Saturated Fat than Green bean raw. While Walnut has 6.126g of Saturated Fat, Green bean raw has only 0.05g.

We used Nuts, walnuts, english and Beans, snap, green, raw types in this article.

Infographic

Walnut 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.
Walnut
Walnut
10
:
0
Green bean raw
Green bean raw
Contains more Calcium +164.9%
Contains more Iron +182.5%
Contains more Magnesium +532%
Contains more Phosphorus +810.5%
Contains more Potassium +109%
Contains less Sodium -66.7%
Contains more Zinc +1187.5%
Contains more Copper +2198.6%
Contains more Manganese +1480.6%
Contains more Selenium +716.7%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +164.9%
Contains more Iron +182.5%
Contains more Magnesium +532%
Contains more Phosphorus +810.5%
Contains more Potassium +109%
Contains less Sodium -66.7%
Contains more Zinc +1187.5%
Contains more Copper +2198.6%
Contains more Manganese +1480.6%
Contains more Selenium +716.7%

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.
Walnut
Walnut
7
:
3
Green bean raw
Green bean raw
Contains more Vitamin E +70.7%
Contains more Vitamin B1 +315.9%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +153.3%
Contains more Vitamin B6 +280.9%
Contains more Folate +197%
Contains more Vitamin A +3350%
Contains more Vitamin C +838.5%
Contains more Vitamin K +1492.6%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +70.7%
Contains more Vitamin B1 +315.9%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +153.3%
Contains more Vitamin B6 +280.9%
Contains more Folate +197%
Contains more Vitamin A +3350%
Contains more Vitamin C +838.5%
Contains more Vitamin K +1492.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Green bean raw
Green bean raw
Contains more Protein +732.2%
Contains more Fats +29540.9%
Contains more Carbs +96.7%
Contains more Other +169.7%
Contains more Water +2119.2%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Green bean raw
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 Protein +732.2%
Contains more Fats +29540.9%
Contains more Carbs +96.7%
Contains more Other +169.7%
Contains more Water +2119.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +89230%
Contains more Polyunsaturated fat +41646.9%
Contains less Saturated Fat -99.2%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +89230%
Contains more Polyunsaturated fat +41646.9%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
3
Green bean raw
Green bean raw
Contains more Sucrose +575%
Contains more Starch +1366.7%
Contains more Glucose +1787.5%
Contains more Fructose +1444.4%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +575%
Contains more Starch +1366.7%
Contains more Glucose +1787.5%
Contains more Fructose +1444.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Green bean raw Opinion
Net carbs 7.01g 4.27g Walnut
Protein 15.23g 1.83g Walnut
Fats 65.21g 0.22g Walnut
Carbs 13.71g 6.97g Walnut
Calories 654kcal 31kcal Walnut
Starch 0.06g 0.88g Green bean raw
Fructose 0.09g 1.39g Green bean raw
Sugar 2.61g 3.26g Walnut
Fiber 6.7g 2.7g Walnut
Calcium 98mg 37mg Walnut
Iron 2.91mg 1.03mg Walnut
Magnesium 158mg 25mg Walnut
Phosphorus 346mg 38mg Walnut
Potassium 441mg 211mg Walnut
Sodium 2mg 6mg Walnut
Zinc 3.09mg 0.24mg Walnut
Copper 1.586mg 0.069mg Walnut
Manganese 3.414mg 0.216mg Walnut
Selenium 4.9µg 0.6µg Walnut
Vitamin A 20IU 690IU Green bean raw
Vitamin A RAE 1µg 35µg Green bean raw
Vitamin E 0.7mg 0.41mg Walnut
Vitamin C 1.3mg 12.2mg Green bean raw
Vitamin B1 0.341mg 0.082mg Walnut
Vitamin B2 0.15mg 0.104mg Walnut
Vitamin B3 1.125mg 0.734mg Walnut
Vitamin B5 0.57mg 0.225mg Walnut
Vitamin B6 0.537mg 0.141mg Walnut
Folate 98µg 33µg Walnut
Vitamin K 2.7µg 43µg Green bean raw
Tryptophan 0.17mg 0.019mg Walnut
Threonine 0.596mg 0.079mg Walnut
Isoleucine 0.625mg 0.066mg Walnut
Leucine 1.17mg 0.112mg Walnut
Lysine 0.424mg 0.088mg Walnut
Methionine 0.236mg 0.022mg Walnut
Phenylalanine 0.711mg 0.067mg Walnut
Valine 0.753mg 0.09mg Walnut
Histidine 0.391mg 0.034mg Walnut
Saturated Fat 6.126g 0.05g Green bean raw
Monounsaturated Fat 8.933g 0.01g Walnut
Polyunsaturated fat 47.174g 0.113g Walnut

Which food is preferable for your diet?

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

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
33%
Walnut
27%
Green bean raw
Minerals Daily Need Coverage Score
152%
Walnut
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 6.076g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.