Green Bean vs. Spirulina
Nutrition comparison of Green Bean and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and spirulina:
- Both green bean and spirulina are high in dietary fiber and potassium.
- Green bean has 52 times less saturated fat than spirulina.
- Green bean has 71% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and green bean has 89% less calories than spirulina - green bean has 31 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, green bean is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Green bean has a macronutrient ratio of 20:76:5 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Spirulina | |
|---|---|---|
| Protein | 20% | 59% |
| Carbohydrates | 76% | 25% |
| Fat | 5% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 71% less carbohydrates than spirulina - green bean has 7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both green bean and spirulina are high in dietary fiber. Spirulina has 33% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Green bean and spirulina contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 30 times more protein than green bean - green bean has 1.8g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Green bean has 52 times less saturated fat than spirulina - green bean has 0.05g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Green bean and spirulina contain similar amounts of Vitamin C - green bean has 12.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Green bean and spirulina contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 11 times more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Green bean and spirulina contain similar amounts of Vitamin K - green bean has 43ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Green Bean | Spirulina | |
|---|---|---|
| Thiamin | 0.082 MG | 2.38 MG |
| Riboflavin | 0.104 MG | 3.67 MG |
| Niacin | 0.734 MG | 12.82 MG |
| Pantothenic acid | 0.225 MG | 3.48 MG |
| Vitamin B6 | 0.141 MG | 0.364 MG |
| Folate | 33 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 224% more calcium than green bean - green bean has 37mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 26 times more iron than green bean - green bean has 1mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both green bean and spirulina are high in potassium. Spirulina has 546% more potassium than green bean - green bean has 211mg of potassium per 100 grams and spirulina has 1363mg 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, both green bean and spirulina contain significant amounts of beta-carotene.
| Green Bean | Spirulina | |
|---|---|---|
| beta-carotene | 379 UG | 342 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Green Bean | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.823 G |
| Total | 0.069 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than green bean per 100 grams.
| Green Bean | Spirulina | |
|---|---|---|
| linoleic acid | 0.044 G | 1.254 G |
| Total | 0.044 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Green Bean g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and green bean has 90% less calories than spirulina - green bean has 31 calories in 100g and spirulina has 290 calories.
Is green bean or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 30 times more protein than green bean - green bean has 1.8g of protein per 100 grams and spirulina has 57.5g of protein.
Does green bean or spirulina have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than spirulina - green bean has 7g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does green bean or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 220% more calcium than green bean - green bean has 37mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does green bean or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 26 times more iron than green bean - green bean has 1mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does green bean or spirulina contain more potassium?
Both green bean and spirulina are high in potassium. Spirulina has 550% more potassium than green bean - green bean has 211mg of potassium in 100 grams and spirulina has 1363mg of potassium.