Blueberry vs. Green Bean
Nutrition comparison of Blueberry and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and green bean:
- Both green bean and blueberry are high in dietary fiber.
- Green bean has 52% less carbohydrates than blueberry.
- Green bean has 67% less sugar than blueberry.
- Green bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Green bean has signficantly more calcium than blueberry.
- Green bean is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 46% less calories than blueberry - green bean has 31 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to green bean for fat. Blueberry has a macronutrient ratio of 5:91:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Green Bean | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 91% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 52% less carbohydrates than blueberry - green bean has 7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both green bean and blueberry are high in dietary fiber. Green bean has 13% more dietary fiber than blueberry - green bean has 2.7g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Green bean has 67% less sugar than blueberry - green bean has 3.3g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Green bean and blueberry contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both green bean and blueberry are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 26% more Vitamin C than blueberry - green bean has 12.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Green bean has 10 times more Vitamin A than blueberry - green bean has 35ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Green bean and blueberry contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Green bean has 123% more Vitamin K than blueberry - green bean has 43ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both blueberry and green bean contain significant amounts of niacin.
| Blueberry | Green Bean | |
|---|---|---|
| Thiamin | 0.037 MG | 0.082 MG |
| Riboflavin | 0.041 MG | 0.104 MG |
| Niacin | 0.418 MG | 0.734 MG |
| Pantothenic acid | 0.124 MG | 0.225 MG |
| Vitamin B6 | 0.052 MG | 0.141 MG |
| Folate | 6 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than blueberry - green bean has 37mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Green bean has 268% more iron than blueberry - green bean has 1mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Green bean is a great source of potassium and it has 174% more potassium than blueberry - green bean has 211mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and green bean contain small amounts of luteolin.
| Blueberry | Green Bean | |
|---|---|---|
| luteolin | 0.2 mg | 0.13 mg |
| kaempferol | 1.66 mg | 0.45 mg |
| myricetin | 1.3 mg | 0.13 mg |
| Quercetin | 7.67 mg | 2.73 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,
| Blueberry | Green Bean | |
|---|---|---|
| beta-carotene | 32 UG | 379 UG |
| lutein + zeaxanthin | 80 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and green bean contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.069 G |
| Total | 0.058 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and green bean contain significant amounts of linoleic acid.
| Blueberry | Green Bean | |
|---|---|---|
| linoleic acid | 0.088 G | 0.044 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Green Bean (Beans, snap, green, raw) .
Blueberry 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 green bean or blueberry contain more calories in 100 grams?Green bean has 50% less calories than blueberry - green bean has 31 calories in 100g and blueberry has 57 calories.
Does green bean or blueberry have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than blueberry - green bean has 7g of carbs for 100g and blueberry has 14.5g of carbohydrates.