Beets vs. Green Bean
Nutrition comparison of Beets and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and green bean:
- Both beets and green bean are high in dietary fiber and potassium.
- Green bean has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more folate.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Beets (Beets, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and green bean contain similar amounts of calories - beet has 43 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and similar to green bean for fat. Beets has a macronutrient ratio of 14:83:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Green Bean | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 83% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and green bean contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both beets and green bean are high in dietary fiber. Beet has a little more dietary fiber (4%) than green bean by weight - beet has 2.8g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Beets and green bean contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Beets and green bean contain similar amounts of protein - beet has 1.6g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both beets and green bean are low in saturated fat - beet has 0.03g 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 149% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 16 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Beets and green bean contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 214 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more folate. Both beets and green bean contain significant amounts of pantothenic acid.
| Beets | Green Bean | |
|---|---|---|
| Thiamin | 0.031 MG | 0.082 MG |
| Riboflavin | 0.04 MG | 0.104 MG |
| Niacin | 0.334 MG | 0.734 MG |
| Pantothenic acid | 0.155 MG | 0.225 MG |
| Vitamin B6 | 0.067 MG | 0.141 MG |
| Folate | 109 UG | 33 UG |
Minerals
calcium
Green bean has 131% more calcium than beet - beet has 16mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Beets and green bean contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both beets and green bean are high in potassium. Beet has 54% more potassium than green bean - beet has 325mg 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, beet has more luteolin than green bean per 100 grams, however, green bean contains more quercetin and kaempferol than beet per 100 grams.
| Beets | Green Bean | |
|---|---|---|
| luteolin | 0.37 mg | 0.13 mg |
| Quercetin | 0.13 mg | 2.73 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 0.13 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,
| Beets | Green Bean | |
|---|---|---|
| beta-carotene | 20 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.069 G |
| Total | 0.005 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both beets and green bean contain significant amounts of linoleic acid.
| Beets | Green Bean | |
|---|---|---|
| linoleic acid | 0.055 G | 0.044 G |
| Total | 0.055 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: Beets (Beets, raw) and Green Bean (Beans, snap, green, raw) .
Beets g
()
|
Daily Values (%) |
Green Bean g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or green bean contain more calories in 100 grams?Beets and green bean contain similar amounts of calories - beet has 43 calories in 100g and green bean has 31 calories.
Does beets or green bean have more carbohydrates?
By weight, beets and green bean contain similar amounts of carbs - beet has 9.6g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does beets or green bean contain more potassium?
Both beets and green bean are high in potassium. Beet has 50% more potassium than green bean - beet has 325mg of potassium in 100 grams and green bean has 211mg of potassium.