Apple vs. Green Bean
Nutrition comparison of Apple and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and green bean:
- Both green bean and apple are high in dietary fiber.
- Green bean has 69% less sugar than apple.
- Green bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Green bean has signficantly more calcium than apple.
- Green bean is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 40% less calories than apple - green bean has 31 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to green bean for fat. Apple has a macronutrient ratio of 2:96:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Green Bean | |
|---|---|---|
| Protein | 2% | 20% |
| Carbohydrates | 96% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 50% less carbohydrates than apple - green bean has 7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both green bean and apple are high in dietary fiber. Green bean has 13% more dietary fiber than apple - green bean has 2.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Green bean has 69% less sugar than apple - green bean has 3.3g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Green bean and apple contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both green bean and apple are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 165% more Vitamin C than apple - green bean has 12.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Green bean has 10 times more Vitamin A than apple - green bean has 35ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Green bean and apple contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Green bean has 18 times more Vitamin K than apple - green bean has 43ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Green Bean | |
|---|---|---|
| Thiamin | 0.017 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.104 MG |
| Niacin | 0.091 MG | 0.734 MG |
| Pantothenic acid | 0.061 MG | 0.225 MG |
| Vitamin B6 | 0.041 MG | 0.141 MG |
| Folate | 3 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than apple - green bean has 37mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Green bean has 758% more iron than apple - green bean has 1mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Green bean is a great source of potassium and it has 97% more potassium than apple - green bean has 211mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple and green bean contain significant amounts of quercetin.
| Apple | Green Bean | |
|---|---|---|
| luteolin | 0.12 mg | 0.13 mg |
| kaempferol | 0.14 mg | 0.45 mg |
| Quercetin | 4.01 mg | 2.73 mg |
| myricetin | ~ | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple | Green Bean | |
|---|---|---|
| beta-carotene | 27 UG | 379 UG |
| lutein + zeaxanthin | 29 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.069 G |
| Total | 0.009 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both apple and green bean contain small amounts of linoleic acid.
| Apple | Green Bean | |
|---|---|---|
| linoleic acid | 0.043 G | 0.044 G |
| Total | 0.043 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Green Bean (Beans, snap, green, raw) .
Apple g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or apple contain more calories in 100 grams?Green bean has 40% less calories than apple - green bean has 31 calories in 100g and apple has 52 calories.
Does green bean or apple have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than apple - green bean has 7g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.