Watermelon vs. Green Bean

Nutrition comparison of Watermelon and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of watermelon versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in watermelon and green bean:

  • Green bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Green bean has signficantly more calcium than watermelon.
  • Green bean is a great source of Vitamin C, dietary fiber and potassium.
  • Watermelon has more lycopene than green bean, however, green bean contains more lutein + zeaxanthin and alpha-carotene than watermelon.
Detailed nutritional comparison of watermelon and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Green Bean src

Calories and Carbs

calories

Watermelon and green bean contain similar amounts of calories - watermelon has 30 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to green bean for fat. Watermelon has a macronutrient ratio of 7:90:4 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Green Bean
Protein 7% 20%
Carbohydrates 90% 76%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Watermelon and green bean contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% 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 575% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Watermelon and green bean contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Watermelon and green bean contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both watermelon and green bean are low in saturated fat - watermelon 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 51% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Watermelon and green bean contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Watermelon and green bean contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Green bean has 429 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Green bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and green bean contain significant amounts of pantothenic acid.

Watermelon Green Bean
Thiamin 0.033 MG 0.082 MG
Riboflavin 0.021 MG 0.104 MG
Niacin 0.178 MG 0.734 MG
Pantothenic acid 0.221 MG 0.225 MG
Vitamin B6 0.045 MG 0.141 MG
Folate 3 UG 33 UG

Minerals

calcium

Green bean has signficantly more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Green bean has 329% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Green bean is a great source of potassium and it has 88% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than green bean per 100 grams, however, green bean contains more quercetin than watermelon per 100 grams. Both watermelon and green bean contain significant amounts of kaempferol.

Watermelon Green Bean
luteolin 0.46 mg 0.13 mg
kaempferol 0.45 mg 0.45 mg
myricetin ~ 0.13 mg
Quercetin ~ 2.73 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, watermelon has more lycopene than green bean per 100 grams, however, green bean contains more lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams. Both watermelon and green bean contain significant amounts of beta-carotene.

Watermelon Green Bean
beta-carotene 303 UG 379 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG 640 UG
alpha-carotene ~ 69 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both watermelon and green bean contain small amounts of linoleic acid.

Watermelon Green Bean
linoleic acid 0.05 G 0.044 G
Total 0.05 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: Watermelon (Watermelon, raw) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does watermelon or green bean contain more calories in 100 grams?
Watermelon and green bean contain similar amounts of calories - watermelon has 30 calories in 100g and green bean has 31 calories.

Does watermelon or green bean have more carbohydrates?
By weight, watermelon and green bean contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.