Garlic vs. Green Bean
Nutrition comparison of Garlic and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and green bean:
- Both garlic and green bean are high in Vitamin C, dietary fiber and potassium.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, green bean contains more folate.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and green bean has 79% less calories than garlic - garlic has 149 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, garlic is lighter in protein, heavier in carbs and similar to green bean for fat. Garlic has a macronutrient ratio of 16:82:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Green Bean | |
|---|---|---|
| Protein | 16% | 20% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and green bean has 79% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both garlic and green bean are high in dietary fiber. Green bean has 29% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Garlic and green bean contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Garlic has 248% more protein than green bean - garlic has 6.4g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both garlic and green bean are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both garlic and green bean are high in Vitamin C. Garlic has 156% more Vitamin C than green bean - garlic has 31.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than garlic - green bean has 35ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and green bean contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 24 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, green bean contains more folate. Both garlic and green bean contain significant amounts of riboflavin and niacin.
| Garlic | Green Bean | |
|---|---|---|
| Thiamin | 0.2 MG | 0.082 MG |
| Riboflavin | 0.11 MG | 0.104 MG |
| Niacin | 0.7 MG | 0.734 MG |
| Pantothenic acid | 0.596 MG | 0.225 MG |
| Vitamin B6 | 1.235 MG | 0.141 MG |
| Folate | 3 UG | 33 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 389% more calcium than green bean - garlic has 181mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Garlic has 65% more iron than green bean - garlic has 1.7mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both garlic and green bean are high in potassium. Garlic has 90% more potassium than green bean - garlic has 401mg 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 garlic and green bean contain significant amounts of kaempferol and quercetin.
| Garlic | Green Bean | |
|---|---|---|
| kaempferol | 0.26 mg | 0.45 mg |
| myricetin | 1.61 mg | 0.13 mg |
| Quercetin | 1.74 mg | 2.73 mg |
| luteolin | ~ | 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,
| Garlic | Green Bean | |
|---|---|---|
| beta-carotene | 5 UG | 379 UG |
| lutein + zeaxanthin | 16 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 garlic per 100 grams.
| Garlic | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.069 G |
| Total | 0.02 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than green bean per 100 grams.
| Garlic | Green Bean | |
|---|---|---|
| linoleic acid | 0.229 G | 0.044 G |
| Total | 0.229 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: Garlic (Garlic, raw) and Green Bean (Beans, snap, green, raw) .
Garlic 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 garlic or green bean contain more calories in 100 grams?Garlic is high in calories and green bean has 80% less calories than garlic - garlic has 149 calories in 100g and green bean has 31 calories.
Does garlic or green bean have more carbohydrates?
By weight, garlic is high in carbohydrates and green bean has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and green bean has 7g of carbohydrates.
Does garlic or green bean contain more calcium?
Garlic is a rich source of calcium and it has 390% more calcium than green bean - garlic has 181mg of calcium in 100 grams and green bean has 37mg of calcium.
Does garlic or green bean contain more potassium?
Both garlic and green bean are high in potassium. Garlic has 90% more potassium than green bean - garlic has 401mg of potassium in 100 grams and green bean has 211mg of potassium.