Avocado vs. Green Bean
Nutrition comparison of Avocado and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and green bean:
- Both green bean and avocado are high in dietary fiber and potassium.
- Avocado has more niacin, pantothenic acid and folate.
- Green bean has 41.5 times less saturated fat than avocado.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and green bean has 81% less calories than avocado - green bean has 31 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Avocado has a macronutrient ratio of 4:19:77 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 19% | 76% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and avocado contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both green bean and avocado are high in dietary fiber. Avocado has 152% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Green bean and avocado contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Green bean and avocado contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Green bean has 41.5 times less saturated fat than avocado - green bean has 0.05g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 39% more Vitamin C than avocado - green bean has 12.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Green bean has 400% more Vitamin A than avocado - green bean has 35ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 380% more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Green bean has 105% more Vitamin K than avocado - green bean has 43ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid and folate. Both avocado and green bean contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Avocado | Green Bean | |
|---|---|---|
| Thiamin | 0.075 MG | 0.082 MG |
| Riboflavin | 0.143 MG | 0.104 MG |
| Niacin | 1.912 MG | 0.734 MG |
| Pantothenic acid | 1.463 MG | 0.225 MG |
| Vitamin B6 | 0.287 MG | 0.141 MG |
| Folate | 89 UG | 33 UG |
Minerals
calcium
Green bean has 185% more calcium than avocado - green bean has 37mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Green bean has 69% more iron than avocado - green bean has 1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both green bean and avocado are high in potassium. Avocado has 140% more potassium than green bean - green bean has 211mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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,
| Avocado | Green Bean | |
|---|---|---|
| beta-carotene | 63 UG | 379 UG |
| alpha-carotene | 24 UG | 69 UG |
| lutein + zeaxanthin | 271 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and green bean contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.069 G |
| Total | 0.125 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than green bean per 100 grams.
| Avocado | Green Bean | |
|---|---|---|
| linoleic acid | 1.674 G | 0.044 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Green Bean (Beans, snap, green, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and green bean has 80% less calories than avocado - green bean has 31 calories in 100g and avocado has 167 calories.
Does green bean or avocado have more carbohydrates?
By weight, green bean and avocado contain similar amounts of carbs - green bean has 7g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does green bean or avocado contain more potassium?
Both green bean and avocado are high in potassium. Avocado has 140% more potassium than green bean - green bean has 211mg of potassium in 100 grams and avocado has 507mg of potassium.