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.
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.
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) .
Green Bean g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 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.