Green Bean vs. Romaine Lettuce

Nutrition comparison of Green Bean and Romaine Lettuce


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

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

For a quick recap of significant nutrients and differences in green bean and romaine lettuce:

  • Both romaine lettuce and green bean are high in dietary fiber and potassium.
  • Green bean has more niacin, however, romaine lettuce contains more folate.
  • Green bean is a great source of Vitamin C.
  • Romaine lettuce has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than romaine lettuce.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of green bean and romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Green Bean src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and green bean contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, green bean is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Green bean has a macronutrient ratio of 20:76:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Green Bean Romaine Lettuce
Protein 20% 26%
Carbohydrates 76% 65%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Romaine lettuce and green bean contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Both romaine lettuce and green bean are high in dietary fiber. Green bean has 29% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Romaine lettuce and green bean contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Romaine lettuce and green bean contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both romaine lettuce and green bean are low in saturated fat - romaine lettuce has 0.04g 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 205% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 11 times more Vitamin A than green bean - romaine lettuce has 436ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Romaine lettuce and green bean contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 138% more Vitamin K than green bean - romaine lettuce has 102.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Green bean has more niacin, however, romaine lettuce contains more folate. Both green bean and romaine lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Green Bean Romaine Lettuce
Thiamin 0.082 MG 0.072 MG
Riboflavin 0.104 MG 0.067 MG
Niacin 0.734 MG 0.313 MG
Pantothenic acid 0.225 MG 0.142 MG
Vitamin B6 0.141 MG 0.074 MG
Folate 33 UG 136 UG

Minerals

calcium

Romaine lettuce and green bean contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Romaine lettuce and green bean contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both romaine lettuce and green bean are high in potassium. Romaine lettuce has 17% more potassium than green bean - romaine lettuce has 247mg of potassium per 100 grams and green bean has 211mg 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, both green bean and romaine lettuce contain significant amounts of quercetin.

Green Bean Romaine Lettuce
luteolin 0.13 mg 0.05 mg
kaempferol 0.45 mg 0.02 mg
myricetin 0.13 mg ~
Quercetin 2.73 mg 2.2 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than romaine lettuce per 100 grams.

Green Bean Romaine Lettuce
beta-carotene 379 UG 5226 UG
alpha-carotene 69 UG ~
lutein + zeaxanthin 640 UG 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both green bean and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).

Green Bean Romaine Lettuce
alpha linoleic acid 0.069 G 0.113 G
Total 0.069 G 0.113 G

omega 6s

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

Green Bean Romaine Lettuce
linoleic acid 0.044 G 0.047 G
Total 0.044 G 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .

Green Bean g

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FAQ

Does romaine lettuce or green bean contain more calories in 100 grams?
Romaine lettuce and green bean contain similar amounts of calories - romaine lettuce has 17 calories in 100g and green bean has 31 calories.

Does romaine lettuce or green bean have more carbohydrates?
By weight, romaine lettuce and green bean contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.

Does romaine lettuce or green bean contain more potassium?
Both romaine lettuce and green bean are high in potassium. Romaine lettuce has 20% more potassium than green bean - romaine lettuce has 247mg of potassium in 100 grams and green bean has 211mg of potassium.