Green Bean vs. Tomato
Nutrition comparison of Green Bean and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and tomato:
- Both green bean and tomato are high in Vitamin C and potassium.
- Green bean has more lutein + zeaxanthin than tomato, however, tomato contains more lycopene than green bean.
- Green bean has more thiamin, riboflavin and pantothenic acid.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and tomato contain similar amounts of calories - green bean has 31 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, green bean is lighter in fat and similar to tomato for protein and carbs. Green bean has a macronutrient ratio of 20:76:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Tomato | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 76% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and tomato contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Green bean is a great source of dietary fiber and it has 125% more dietary fiber than tomato - green bean has 2.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Green bean and tomato contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Green bean and tomato contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both green bean and tomato are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both green bean and tomato are high in Vitamin C. Green bean is very similar to green bean for Vitamin C - green bean has 12.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Green bean and tomato contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Green bean and tomato contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Green bean has 444% more Vitamin K than tomato - green bean has 43ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin and pantothenic acid. Both green bean and tomato contain significant amounts of niacin, Vitamin B6 and folate.
| Green Bean | Tomato | |
|---|---|---|
| Thiamin | 0.082 MG | 0.037 MG |
| Riboflavin | 0.104 MG | 0.019 MG |
| Niacin | 0.734 MG | 0.594 MG |
| Pantothenic acid | 0.225 MG | 0.089 MG |
| Vitamin B6 | 0.141 MG | 0.08 MG |
| Folate | 33 UG | 15 UG |
Minerals
calcium
Green bean has 270% more calcium than tomato - green bean has 37mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Green bean has 281% more iron than tomato - green bean has 1mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both green bean and tomato are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and tomato has 237mg 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 tomato contain small amounts of myricetin.
| Green Bean | Tomato | |
|---|---|---|
| luteolin | 0.13 mg | ~ |
| kaempferol | 0.45 mg | 0.09 mg |
| myricetin | 0.13 mg | 0.13 mg |
| Quercetin | 2.73 mg | 0.58 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, green bean has more lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more lycopene than green bean per 100 grams. Both green bean and tomato contain significant amounts of beta-carotene and alpha-carotene.
| Green Bean | Tomato | |
|---|---|---|
| beta-carotene | 379 UG | 449 UG |
| alpha-carotene | 69 UG | 101 UG |
| lutein + zeaxanthin | 640 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Green Bean | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.003 G |
| Total | 0.069 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and tomato contain significant amounts of linoleic acid.
| Green Bean | Tomato | |
|---|---|---|
| linoleic acid | 0.044 G | 0.08 G |
| Total | 0.044 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Green Bean g
()
|
Daily Values (%) |
Tomato 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 % |
|
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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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% |
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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% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| 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% |
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| G % |
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5% | protein | 5% |
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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 % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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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 green bean or tomato contain more calories in 100 grams?Green bean and tomato contain similar amounts of calories - green bean has 31 calories in 100g and tomato has 18 calories.
Does green bean or tomato have more carbohydrates?
By weight, green bean and tomato contain similar amounts of carbs - green bean has 7g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does green bean or tomato contain more potassium?
Both green bean and tomato are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and tomato has 237mg of potassium.