Green Bean vs. Tomato Sauce
Nutrition comparison of Green Bean and Tomato Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and tomato sauce:
- Both green bean and tomato sauce are high in potassium.
- Green bean has more alpha-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than green bean.
- Green bean has more thiamin and folate.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and tomato sauce contain similar amounts of calories - green bean has 31 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, green bean is lighter in fat and similar to tomato sauce for protein and carbs. Green bean has a macronutrient ratio of 20:76:5 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Tomato Sauce | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 76% | 74% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and tomato sauce contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Green bean is a great source of dietary fiber and it has 80% more dietary fiber than tomato sauce - green bean has 2.7g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Green bean and tomato sauce contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Green bean and tomato sauce contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both green bean and tomato sauce are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 74% more Vitamin C than tomato sauce - green bean has 12.2mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Green bean and tomato sauce contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Green bean and tomato sauce contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Green bean has 14 times more Vitamin K than tomato sauce - green bean has 43ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Green bean has more thiamin and folate. Both green bean and tomato sauce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Green Bean | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.024 MG |
| Riboflavin | 0.104 MG | 0.065 MG |
| Niacin | 0.734 MG | 0.991 MG |
| Pantothenic acid | 0.225 MG | 0.309 MG |
| Vitamin B6 | 0.141 MG | 0.098 MG |
| Folate | 33 UG | 9 UG |
Minerals
calcium
Green bean has 164% more calcium than tomato sauce - green bean has 37mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Green bean and tomato sauce contain similar amounts of iron - green bean has 1mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both green bean and tomato sauce are high in potassium. Tomato sauce has 41% more potassium than green bean - green bean has 211mg of potassium per 100 grams and tomato sauce has 297mg 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, green bean has more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than green bean per 100 grams. Both green bean and tomato sauce contain significant amounts of beta-carotene.
| Green Bean | Tomato Sauce | |
|---|---|---|
| beta-carotene | 379 UG | 259 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Green Bean | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.005 G |
| Total | 0.069 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than green bean per 100 grams.
| Green Bean | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.044 G | 0.115 G |
| Total | 0.044 G | 0.115 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 Sauce (Tomato products, canned, sauce) .
Green Bean g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 tomato sauce contain more calories in 100 grams?Green bean and tomato sauce contain similar amounts of calories - green bean has 31 calories in 100g and tomato sauce has 24 calories.
Does green bean or tomato sauce have more carbohydrates?
By weight, green bean and tomato sauce contain similar amounts of carbs - green bean has 7g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does green bean or tomato sauce contain more potassium?
Both green bean and tomato sauce are high in potassium. Tomato sauce has 40% more potassium than green bean - green bean has 211mg of potassium in 100 grams and tomato sauce has 297mg of potassium.