Green Bean vs. Iceberg Lettuce
Nutrition comparison of Green Bean and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and iceberg lettuce:
- Green bean has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and green bean contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is heavier in carbs and similar to iceberg lettuce for protein and fat. Green bean has a macronutrient ratio of 20:76:5 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 76% | 72% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and green bean contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, 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 125% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Iceberg lettuce and green bean contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Iceberg lettuce and green bean contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both iceberg lettuce and green bean are low in saturated fat - iceberg lettuce has 0.02g 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 336% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Iceberg lettuce and green bean contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Iceberg lettuce and green bean contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Iceberg lettuce and green bean contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both green bean and iceberg lettuce contain significant amounts of thiamin and folate.
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.041 MG |
| Riboflavin | 0.104 MG | 0.025 MG |
| Niacin | 0.734 MG | 0.123 MG |
| Pantothenic acid | 0.225 MG | 0.091 MG |
| Vitamin B6 | 0.141 MG | 0.042 MG |
| Folate | 33 UG | 29 UG |
Minerals
calcium
Green bean has 106% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 151% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 50% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 green bean and iceberg lettuce contain significant amounts of quercetin.
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.13 mg | 0.03 mg |
| kaempferol | 0.45 mg | 0.15 mg |
| myricetin | 0.13 mg | 0.06 mg |
| Quercetin | 2.73 mg | 1.42 mg |
| apigenin | ~ | 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, both green bean and iceberg lettuce contain significant amounts of beta-carotene.
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 379 UG | 299 UG |
| alpha-carotene | 69 UG | 4 UG |
| lutein + zeaxanthin | 640 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both green bean and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.052 G |
| Total | 0.069 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and iceberg lettuce contain small amounts of linoleic acid.
| Green Bean | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.044 G | 0.021 G |
| Total | 0.044 G | 0.021 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: Green Bean (Beans, snap, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Green Bean g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or green bean contain more calories in 100 grams?Iceberg lettuce and green bean contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and green bean has 31 calories.
Does iceberg lettuce or green bean have more carbohydrates?
By weight, iceberg lettuce and green bean contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.