Figs vs. Green Bean
Nutrition comparison of Figs and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and green bean:
- Both green bean and figs are high in dietary fiber and potassium.
- Green bean has 3.9 times less sugar than fig.
- Green bean has 58% less calories than fig.
- Green bean has 64% less carbohydrates than fig.
- Green bean has more folate.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 58% less calories than fig - green bean has 31 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to green bean for fat. Figs has a macronutrient ratio of 4:93:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 93% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 64% less carbohydrates than fig - green bean has 7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both green bean and figs are high in dietary fiber. Green bean is very similar to green bean for dietary fiber - green bean has 2.7g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Green bean has 3.9 times less sugar than fig - green bean has 3.3g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Green bean and figs contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both green bean and figs are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 510% more Vitamin C than fig - green bean has 12.2mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Green bean has 400% more Vitamin A than fig - green bean has 35ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Green bean and figs contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Green bean has 815% more Vitamin K than fig - green bean has 43ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Green bean has more folate. Both figs and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Figs | Green Bean | |
|---|---|---|
| Thiamin | 0.06 MG | 0.082 MG |
| Riboflavin | 0.05 MG | 0.104 MG |
| Niacin | 0.4 MG | 0.734 MG |
| Pantothenic acid | 0.3 MG | 0.225 MG |
| Vitamin B6 | 0.113 MG | 0.141 MG |
| Folate | 6 UG | 33 UG |
Minerals
calcium
Green bean and figs contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Green bean has 178% more iron than fig - green bean has 1mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both green bean and figs are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and fig has 232mg 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, fig has more quercetin than green bean per 100 grams, however, green bean contains more kaempferol than fig per 100 grams.
| Figs | Green Bean | |
|---|---|---|
| Quercetin | 5.47 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 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,
| Figs | Green Bean | |
|---|---|---|
| beta-carotene | 85 UG | 379 UG |
| lutein + zeaxanthin | 9 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than green bean per 100 grams.
| Figs | Green Bean | |
|---|---|---|
| linoleic acid | 0.144 G | 0.044 G |
| Total | 0.144 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: Figs (Figs, raw) and Green Bean (Beans, snap, green, raw) .
Figs 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 figs contain more calories in 100 grams?Green bean has 60% less calories than fig - green bean has 31 calories in 100g and fig has 74 calories.
Does green bean or figs have more carbohydrates?
By weight, green bean has 60% fewer carbohydrates than fig - green bean has 7g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does green bean or figs contain more potassium?
Both green bean and figs are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and fig has 232mg of potassium.