Egg vs. Green Bean
Nutrition comparison of Egg and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and green bean:
- Egg has 8.6 times less carbohydrates than green bean.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, green bean contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than green bean.
- Green bean has 61.5 times less saturated fat than egg.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and green bean has 78% less calories than egg - green bean has 31 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Egg has a macronutrient ratio of 36:2:62 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Green Bean | |
|---|---|---|
| Protein | 36% | 20% |
| Carbohydrates | 2% | 76% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 8.6 times less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than egg - green bean has 2.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Green bean and egg contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 586% more protein than green bean - green bean has 1.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Green bean has 61.5 times less saturated fat than egg - green bean has 0.05g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and green bean are low in trans fat - egg has 0.04g of trans fat per 100 grams and green bean does not contain significant amounts.
cholesterol
Egg is high in cholesterol and green bean has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than egg - green bean has 12.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 357% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than green bean - egg has 82iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and egg contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Green bean has 142 times more Vitamin K than egg - green bean has 43ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, green bean contains more niacin. Both egg and green bean contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Green Bean | |
|---|---|---|
| Thiamin | 0.04 MG | 0.082 MG |
| Riboflavin | 0.457 MG | 0.104 MG |
| Niacin | 0.075 MG | 0.734 MG |
| Pantothenic acid | 1.533 MG | 0.225 MG |
| Vitamin B6 | 0.17 MG | 0.141 MG |
| Folate | 47 UG | 33 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 51% more calcium than green bean - green bean has 37mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 70% more iron than green bean - green bean has 1mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Green bean is a great source of potassium and it has 53% more potassium than egg - green bean has 211mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
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, both egg and green bean contain significant amounts of lutein + zeaxanthin.
| Egg | Green Bean | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 640 UG |
| beta-carotene | ~ | 379 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than green bean per 100 grams. Both egg and green bean contain significant amounts of alpha linoleic acid (ALA).
| Egg | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.069 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than green bean per 100 grams.
| Egg | Green Bean | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.044 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Green Bean (Beans, snap, green, raw) .
Egg g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 egg contain more calories in 100 grams?Egg is high in calories and green bean has 80% less calories than egg - green bean has 31 calories in 100g and egg has 143 calories.
Is green bean or egg better for protein?
Egg is a fantastic source of protein and it has 590% more protein than green bean - green bean has 1.8g of protein per 100 grams and egg has 12.6g of protein.
Does green bean or egg have more carbohydrates?
By weight, egg has 8.6 times fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in egg comprise of 100% sugar.