White Rice vs. Green Bean

Nutrition comparison of Cooked White Rice and Green Bean


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

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

For a quick recap of significant nutrients and differences in white rice and green bean:

  • Green bean has signficantly less carbohydrates than white rice.
  • Green bean has signficantly more calcium than white rice.
  • Green bean is a great source of Vitamin C, dietary fiber and potassium.
  • White rice has more thiamin and niacin, however, green bean contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice and green bean 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Green Bean src

Calories and Carbs

calories

White rice is high in calories and green bean has 76% less calories than white rice - white rice has 130 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to green bean for fat. White rice has a macronutrient ratio of 8:91:2 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Green Bean
Protein 8% 20%
Carbohydrates 91% 76%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Green bean has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and green bean has 7g of carbohydrates.

dietary fiber

Green bean is a great source of dietary fiber and it has 800% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

White rice has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and green bean contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both white rice and green bean are low in saturated fat - white rice has 0.06g 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 white rice - green bean has 12.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

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

Vitamin E

Green bean has more Vitamin E than white rice - green bean has 0.41mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Green bean has more Vitamin K than white rice - green bean has 43ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin and niacin, however, green bean contains more riboflavin and Vitamin B6. Both white rice and green bean contain significant amounts of pantothenic acid and folate.

White Rice Green Bean
Thiamin 0.167 MG 0.082 MG
Riboflavin 0.016 MG 0.104 MG
Niacin 1.835 MG 0.734 MG
Pantothenic acid 0.411 MG 0.225 MG
Vitamin B6 0.05 MG 0.141 MG
Folate 58 UG 33 UG

Minerals

calcium

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

iron

White rice has 45% more iron than green bean - white rice has 1.5mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Green bean is a great source of potassium and it has 628% more potassium than white rice - white rice has 29mg of potassium per 100 grams and green bean has 211mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Green Bean
alpha linoleic acid 0.01 G 0.069 G
Total 0.01 G 0.069 G

omega 6s

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

White Rice Green Bean
linoleic acid 0.046 G 0.044 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does white rice or green bean contain more calories in 100 grams?
White rice is high in calories and green bean has 80% less calories than white rice - white rice has 130 calories in 100g and green bean has 31 calories.

Does white rice or green bean have more carbohydrates?
By weight, green bean has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and green bean has 7g of carbohydrates.