Green Bean vs. Onion

Nutrition comparison of Green Bean and Onion


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

We compared the nutritional contents of green bean versus onion (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Green Bean source
Image of Onion source

Calories and Carbs

calories

Green bean and onion contain similar amounts of calories - green bean has 31kcal of calories per 100 grams and onion has 40kcal of calories.

dietary fiber

Green bean is a great source of dietary fiber and it has more dietary fiber than onion - green bean has 2.7g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

Green bean and onion contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and onion has 4.2g of sugar.

Protein

protein

Green bean and onion contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both green bean and onion are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has more Vitamin C than onion - green bean has 12.2mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.

Vitamin A

Green bean has more Vitamin A than onion - green bean has 35ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Green bean and onion contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

The B Vitamins

Green bean has more riboflavin, niacin and pantothenic acid. Both green bean and onion contain significant amounts of thiamin, vitamin b6 and folate.

Green Bean Onion
Thiamin 0.082 MG 0.046 MG
Riboflavin 0.104 MG 0.027 MG
Niacin 0.734 MG 0.116 MG
Pantothenic acid 0.225 MG 0.123 MG
Vitamin B6 0.141 MG 0.12 MG
Folate 33 UG 19 UG

Minerals

calcium

Green bean has more calcium than onion - green bean has 37mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Green bean has more iron than onion - green bean has 1mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Green bean is a great source of potassium and it has more potassium than onion - green bean has 211mg of potassium per 100 grams and onion has 146mg 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, onion has more quercetin and isorhamnetin than green bean per 100 grams. Both green bean and onion contain significant amounts of kaempferol.

Green Bean Onion
luteolin 0.13 mg 0.02 mg
kaempferol 0.45 mg 0.65 mg
myricetin 0.13 mg 0.03 mg
Quercetin 2.73 mg 20.3 mg
apigenin ~ 0.01 mg
isorhamnetin ~ 5.01 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, green bean has more beta-carotene, alpha-carotene and lutein + zeaxanthin than onion per 100 grams.

Green Bean Onion
beta-carotene 379 UG 1 UG
alpha-carotene 69 UG ~
lutein + zeaxanthin 640 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Green Bean Onion
alpha linoleic acid 0.069 G 0.004 G
Total 0.069 G 0.004 G

omega 6s

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

Green Bean Onion
linoleic acid 0.044 G 0.013 G
Total 0.044 G 0.013 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 Onion (Onions, raw) .

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