Butterhead Lettuce vs. Green Bean
Nutrition comparison of Butterhead Lettuce and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and green bean:
- Both butterhead lettuce and green bean are high in potassium.
- Butterhead lettuce has more beta-carotene than green bean, however, green bean contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce has more folate.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and green bean contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and heavier in fat compared to green bean per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| Protein | 33% | 20% |
| Carbohydrates | 57% | 76% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and green bean contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 145% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Butterhead lettuce and green bean contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Butterhead lettuce and green bean contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both butterhead lettuce and green bean are low in saturated fat - butterhead lettuce 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 230% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 374% more Vitamin A than green bean - butterhead lettuce has 166ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Butterhead lettuce and green bean contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 138% more Vitamin K than green bean - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more folate. Both butterhead lettuce and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| Thiamin | 0.057 MG | 0.082 MG |
| Riboflavin | 0.062 MG | 0.104 MG |
| Niacin | 0.357 MG | 0.734 MG |
| Pantothenic acid | 0.15 MG | 0.225 MG |
| Vitamin B6 | 0.082 MG | 0.141 MG |
| Folate | 73 UG | 33 UG |
Minerals
calcium
Butterhead lettuce and green bean contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Butterhead lettuce and green bean contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both butterhead lettuce and green bean are high in potassium. Butterhead lettuce has 13% more potassium than green bean - butterhead lettuce has 238mg 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 butterhead lettuce and green bean contain significant amounts of quercetin.
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| kaempferol | 0.02 mg | 0.45 mg |
| Quercetin | 2.73 mg | 2.73 mg |
| luteolin | ~ | 0.13 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, butterhead lettuce has more beta-carotene than green bean per 100 grams, however, green bean contains more alpha-carotene than butterhead lettuce per 100 grams. Both butterhead lettuce and green bean contain significant amounts of lutein + zeaxanthin.
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| beta-carotene | 1987 UG | 379 UG |
| lutein + zeaxanthin | 1223 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butterhead lettuce and green bean contain significant amounts of alpha linoleic acid (ALA).
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.069 G |
| Total | 0.083 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and green bean contain small amounts of linoleic acid.
| Butterhead Lettuce | Green Bean | |
|---|---|---|
| linoleic acid | 0.034 G | 0.044 G |
| Total | 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Green Bean (Beans, snap, green, raw) .
Butterhead Lettuce g
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Daily Values (%) |
Green Bean g
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or green bean contain more calories in 100 grams?Butterhead lettuce and green bean contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and green bean has 31 calories.
Is butterhead lettuce or green bean better for protein?
Butterhead lettuce and green bean contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and green bean has 1.8g of protein.
Does butterhead lettuce or green bean have more carbohydrates?
By weight, butterhead lettuce and green bean contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does butterhead lettuce or green bean contain more potassium?
Both butterhead lettuce and green bean are high in potassium. Butterhead lettuce has 10% more potassium than green bean - butterhead lettuce has 238mg of potassium in 100 grams and green bean has 211mg of potassium.