Butterhead Lettuce vs. Green Bean

Nutrition comparison of Butterhead Lettuce and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butterhead lettuce versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butterhead lettuce and green bean:

  • Both butterhead lettuce and green bean are high in potassium.
  • Butterhead lettuce has more beta-carotene than green bean, however, green bean contains more alpha-carotene than butterhead lettuce.
  • Butterhead lettuce has more folate.
  • Butterhead lettuce is a great source of Vitamin K.
  • Butterhead lettuce is an excellent source of Vitamin A.
  • Green bean is a great source of Vitamin C and dietary fiber.
Detailed nutritional comparison of butterhead lettuce and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Butterhead Lettuce src
Image of Green Bean src

Calories and Carbs

calories

Butterhead lettuce and green bean contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, butterhead lettuce is heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Butterhead lettuce has a macronutrient ratio of 35:54:11 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Green Bean
Protein 35% 20%
Carbohydrates 54% 76%
Fat 11% 5%
Alcohol ~ ~

carbohydrates

Butterhead lettuce and green bean contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Green bean is a great source of dietary fiber and it has 145% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Butterhead lettuce and green bean contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Butterhead lettuce and green bean contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both butterhead lettuce and green bean are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 230% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Butterhead lettuce is an excellent source of Vitamin A and it has 374% more Vitamin A than green bean - butterhead lettuce has 166ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Butterhead lettuce and green bean contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 138% more Vitamin K than green bean - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Butterhead lettuce has more folate. Both butterhead lettuce and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Butterhead Lettuce Green Bean
Thiamin 0.057 MG 0.082 MG
Riboflavin 0.062 MG 0.104 MG
Niacin 0.357 MG 0.734 MG
Pantothenic acid 0.15 MG 0.225 MG
Vitamin B6 0.082 MG 0.141 MG
Folate 73 UG 33 UG

Minerals

calcium

Butterhead lettuce and green bean contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Butterhead lettuce and green bean contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both butterhead lettuce and green bean are high in potassium. Butterhead lettuce has 13% more potassium than green bean - butterhead lettuce has 238mg of potassium per 100 grams and green bean has 211mg 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 butterhead lettuce and green bean contain significant amounts of quercetin.

Butterhead Lettuce Green Bean
kaempferol 0.02 mg 0.45 mg
Quercetin 2.73 mg 2.73 mg
luteolin ~ 0.13 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, butterhead lettuce has more beta-carotene than green bean per 100 grams, however, green bean contains more alpha-carotene than butterhead lettuce per 100 grams. Both butterhead lettuce and green bean contain significant amounts of lutein + zeaxanthin.

Butterhead Lettuce Green Bean
beta-carotene 1987 UG 379 UG
lutein + zeaxanthin 1223 UG 640 UG
alpha-carotene ~ 69 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both butterhead lettuce and green bean contain significant amounts of alpha linoleic acid (ALA).

Butterhead Lettuce Green Bean
alpha linoleic acid 0.083 G 0.069 G
Total 0.083 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both butterhead lettuce and green bean contain small amounts of linoleic acid.

Butterhead Lettuce Green Bean
linoleic acid 0.034 G 0.044 G
Total 0.034 G 0.044 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Butterhead Lettuce or Green Bean .

Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does butterhead lettuce or green bean contain more calories in 100 grams?
Butterhead lettuce and green bean contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and green bean has 31 calories.

Is butterhead lettuce or green bean better for protein?
Butterhead lettuce and green bean contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and green bean has 1.8g of protein.

Does butterhead lettuce or green bean have more carbohydrates?
By weight, butterhead lettuce and green bean contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.

Does butterhead lettuce or green bean contain more potassium?
Both butterhead lettuce and green bean are high in potassium. Butterhead lettuce has 10% more potassium than green bean - butterhead lettuce has 238mg of potassium in 100 grams and green bean has 211mg of potassium.