Oats vs. Green Bean
Nutrition comparison of Oats and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and green bean:
- Both oats and green bean are high in dietary fiber and potassium.
- Green bean has 23.3 times less saturated fat than oat.
- Green bean is a great source of Vitamin C.
- Oat has more thiamin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and green bean has 92% less calories than oat - oat has 389 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to green bean for protein. Oats has a macronutrient ratio of 17:67:16 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Green Bean | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 67% | 76% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and green bean has 89% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both oats and green bean are high in dietary fiber. Oat has 293% more dietary fiber than green bean - oat has 10.6g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Oat has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 823% more protein than green bean - oat has 16.9g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Green bean has 23.3 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - green bean has 12.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than oat - green bean has 35ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than oat - green bean has 0.41mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than oat - green bean has 43ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid. Both oats and green bean contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oats | Green Bean | |
|---|---|---|
| Thiamin | 0.763 MG | 0.082 MG |
| Riboflavin | 0.139 MG | 0.104 MG |
| Niacin | 0.961 MG | 0.734 MG |
| Pantothenic acid | 1.349 MG | 0.225 MG |
| Vitamin B6 | 0.119 MG | 0.141 MG |
| Folate | 56 UG | 33 UG |
Minerals
calcium
Oat is a great source of calcium and it has 46% more calcium than green bean - oat has 54mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Oat is an excellent source of iron and it has 358% more iron than green bean - oat has 4.7mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both oats and green bean are high in potassium. Oat has 103% more potassium than green bean - oat has 429mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and green bean contain significant amounts of alpha linoleic acid (ALA).
| Oats | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.069 G |
| Total | 0.111 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than green bean per 100 grams.
| Oats | Green Bean | |
|---|---|---|
| linoleic acid | 2.424 G | 0.044 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Green Bean (Beans, snap, green, raw) .
Oats g
()
|
Daily Values (%) |
Green Bean 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 % |
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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 oats or green bean contain more calories in 100 grams?Oat is high in calories and green bean has 90% less calories than oat - oat has 389 calories in 100g and green bean has 31 calories.
Does oats or green bean have more carbohydrates?
By weight, oat is high in carbohydrates and green bean has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and green bean has 7g of carbohydrates.
Does oats or green bean contain more iron?
Oat is an abundant source of iron and it has 360% more iron than green bean - oat has 4.7mg of iron in 100 grams and green bean has 1mg of iron.
Does oats or green bean contain more potassium?
Both oats and green bean are high in potassium. Oat has 100% more potassium than green bean - oat has 429mg of potassium in 100 grams and green bean has 211mg of potassium.