Almonds vs. Green Bean
Nutrition comparison of Almonds and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and green bean:
- Both green bean and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Green bean has 68% less carbohydrates than almond.
- Green bean has signficantly less saturated fat than almond.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and green bean has 95% less calories than almond - green bean has 31 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Almonds has a macronutrient ratio of 14:14:73 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Green Bean | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 14% | 76% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 68% less carbohydrates than almond - green bean has 7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both green bean and almonds are high in dietary fiber. Almond has 363% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Green bean and almonds contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Green bean has signficantly less saturated fat than almond - green bean has 0.05g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and green bean are low in trans fat - almond has 0.02g of trans fat per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than almond - green bean has 12.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than almond - green bean has 35ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 61 times more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than almond - green bean has 43ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and green bean contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Green Bean | |
|---|---|---|
| Thiamin | 0.205 MG | 0.082 MG |
| Riboflavin | 1.138 MG | 0.104 MG |
| Niacin | 3.618 MG | 0.734 MG |
| Pantothenic acid | 0.471 MG | 0.225 MG |
| Vitamin B6 | 0.137 MG | 0.141 MG |
| Folate | 44 UG | 33 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 627% more calcium than green bean - green bean has 37mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 260% more iron than green bean - green bean has 1mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both green bean and almonds are high in potassium. Almond has 247% more potassium than green bean - green bean has 211mg of potassium per 100 grams and almond has 733mg 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, almond has more isorhamnetin than green bean per 100 grams, however, green bean contains more quercetin than almond per 100 grams. Both almonds and green bean contain significant amounts of kaempferol.
| Almonds | Green Bean | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.45 mg |
| Quercetin | 0.36 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,
| Almonds | Green Bean | |
|---|---|---|
| beta-carotene | 1 UG | 379 UG |
| lutein + zeaxanthin | 1 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 almond per 100 grams.
| Almonds | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.069 G |
| Total | 0.003 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than green bean per 100 grams.
| Almonds | Green Bean | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.044 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Green Bean (Beans, snap, green, raw) .
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and green bean has 100% less calories than almond - green bean has 31 calories in 100g and almond has 579 calories.
Does green bean or almonds have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than almond - green bean has 7g of carbs for 100g and almond has 21.6g of carbohydrates.
Does green bean or almonds contain more calcium?
Almond is a rich source of calcium and it has 630% more calcium than green bean - green bean has 37mg of calcium in 100 grams and almond has 269mg of calcium.
Does green bean or almonds contain more iron?
Almond is an abundant source of iron and it has 260% more iron than green bean - green bean has 1mg of iron in 100 grams and almond has 3.7mg of iron.
Does green bean or almonds contain more potassium?
Both green bean and almonds are high in potassium. Almond has 250% more potassium than green bean - green bean has 211mg of potassium in 100 grams and almond has 733mg of potassium.