White Beans vs. Green Bean
Nutrition comparison of White Beans and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and green bean:
- Both green bean and white beans are high in dietary fiber and potassium.
- Green bean has 67% less carbohydrates than white bean.
- Green bean has more riboflavin and niacin.
- Green bean is a great source of Vitamin C.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and green bean has 73% less calories than white bean - green bean has 31 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein and similar to green bean for carbs and fat. White beans has a macronutrient ratio of 25:73:2 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Green Bean | |
|---|---|---|
| Protein | 25% | 20% |
| Carbohydrates | 73% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 67% less carbohydrates than white bean - green bean has 7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both green bean and white beans are high in dietary fiber. White bean has 78% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Green bean and white beans contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 297% more protein than green bean - green bean has 1.8g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both green bean and white beans are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than white bean - green bean has 12.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than white bean - green bean has 35ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Green bean and white beans contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Green bean has 13 times more Vitamin K than white bean - green bean has 43ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin and niacin. Both white beans and green bean contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| White Beans | Green Bean | |
|---|---|---|
| Thiamin | 0.096 MG | 0.082 MG |
| Riboflavin | 0.037 MG | 0.104 MG |
| Niacin | 0.113 MG | 0.734 MG |
| Pantothenic acid | 0.185 MG | 0.225 MG |
| Vitamin B6 | 0.075 MG | 0.141 MG |
| Folate | 65 UG | 33 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 97% more calcium than green bean - green bean has 37mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 190% more iron than green bean - green bean has 1mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both green bean and white beans are high in potassium. White bean has 115% more potassium than green bean - green bean has 211mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and green bean contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.069 G |
| Total | 0.056 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and green bean contain significant amounts of linoleic acid.
| White Beans | Green Bean | |
|---|---|---|
| linoleic acid | 0.067 G | 0.044 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Green Bean (Beans, snap, green, raw) .
White Beans g
()
|
Daily Values (%) |
Green Bean 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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 white beans contain more calories in 100 grams?White bean is high in calories and green bean has 70% less calories than white bean - green bean has 31 calories in 100g and white bean has 114 calories.
Does green bean or white beans have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than white bean - green bean has 7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does green bean or white beans contain more calcium?
White bean is a rich source of calcium and it has 100% more calcium than green bean - green bean has 37mg of calcium in 100 grams and white bean has 73mg of calcium.
Does green bean or white beans contain more potassium?
Both green bean and white beans are high in potassium. White bean has 120% more potassium than green bean - green bean has 211mg of potassium in 100 grams and white bean has 454mg of potassium.