Green Bean vs. Yellow Corn

Nutrition comparison of Green Bean and Cooked Yellow Corn


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

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

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

  • Both green bean and yellow corn are high in dietary fiber and potassium.
  • Green bean has 67% less carbohydrates than yellow corn.
  • Green bean has 68% less calories than yellow corn.
  • Green bean has signficantly more calcium than yellow corn.
  • Green bean is a great source of Vitamin C.
  • Yellow corn has more niacin and pantothenic acid.
Detailed nutritional comparison of green bean and yellow corn 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: Green Bean (Beans, snap, green, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Green Bean src
Image of Yellow Corn src

Calories and Carbs

calories

Green bean has 68% less calories than yellow corn - green bean has 31 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, green bean is heavier in protein, lighter in fat and similar to yellow corn for carbs. Green bean has a macronutrient ratio of 20:76:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Green Bean Yellow Corn
Protein 20% 12%
Carbohydrates 76% 76%
Fat 5% 12%
Alcohol ~ ~

carbohydrates

Green bean has 67% less carbohydrates than yellow corn - green bean has 7g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both green bean and yellow corn are high in dietary fiber. Green bean has 13% more dietary fiber than yellow corn - green bean has 2.7g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Green bean and yellow corn contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Green bean and yellow corn contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both green bean and yellow corn are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 122% more Vitamin C than yellow corn - green bean has 12.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.

Vitamin A

Green bean has 169% more Vitamin A than yellow corn - green bean has 35ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.

Vitamin E

Green bean and yellow corn contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Green bean has 106 times more Vitamin K than yellow corn - green bean has 43ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

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

Green Bean Yellow Corn
Thiamin 0.082 MG 0.093 MG
Riboflavin 0.104 MG 0.057 MG
Niacin 0.734 MG 1.683 MG
Pantothenic acid 0.225 MG 0.792 MG
Vitamin B6 0.141 MG 0.139 MG
Folate 33 UG 23 UG

Minerals

calcium

Green bean has signficantly more calcium than yellow corn - green bean has 37mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Green bean has 129% more iron than yellow corn - green bean has 1mg of iron per 100 grams and yellow corn has 0.45mg of iron.

potassium

Both green bean and yellow corn are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and yellow corn has 218mg 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 yellow corn contain significant amounts of lutein + zeaxanthin.

Green Bean Yellow Corn
beta-carotene 379 UG 66 UG
alpha-carotene 69 UG 23 UG
lutein + zeaxanthin 640 UG 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Green Bean Yellow Corn
alpha linoleic acid 0.069 G 0.018 G
Total 0.069 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than green bean per 100 grams.

Green Bean Yellow Corn
linoleic acid 0.044 G 0.586 G
Total 0.044 G 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does green bean or yellow corn contain more calories in 100 grams?
Green bean has 70% less calories than yellow corn - green bean has 31 calories in 100g and yellow corn has 96 calories.

Does green bean or yellow corn have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than yellow corn - green bean has 7g of carbs for 100g and yellow corn has 21g of carbohydrates.

Does green bean or yellow corn contain more potassium?
Both green bean and yellow corn are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and yellow corn has 218mg of potassium.

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