Grapes vs. Green Bean
Nutrition comparison of Grapes and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and green bean:
- Green bean has 3.7 times less sugar than grape.
- Green bean has 55% less calories than grape.
- Green bean has 61% less carbohydrates than grape.
- Green bean has more niacin, pantothenic acid and folate.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 55% less calories than grape - green bean has 31 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to green bean for fat. Grapes has a macronutrient ratio of 4:95:2 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 61% less carbohydrates than grape - green bean has 7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 200% more dietary fiber than grape - green bean has 2.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Green bean has 3.7 times less sugar than grape - green bean has 3.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Green bean and grapes contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both green bean and grapes are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 281% more Vitamin C than grape - green bean has 12.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Green bean has 10 times more Vitamin A than grape - green bean has 35ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Green bean and grapes contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Green bean has 195% more Vitamin K than grape - green bean has 43ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Green bean has more niacin, pantothenic acid and folate. Both grapes and green bean contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Green Bean | |
|---|---|---|
| Thiamin | 0.069 MG | 0.082 MG |
| Riboflavin | 0.07 MG | 0.104 MG |
| Niacin | 0.188 MG | 0.734 MG |
| Pantothenic acid | 0.05 MG | 0.225 MG |
| Vitamin B6 | 0.086 MG | 0.141 MG |
| Folate | 2 UG | 33 UG |
Minerals
calcium
Green bean has 270% more calcium than grape - green bean has 37mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Green bean has 186% more iron than grape - green bean has 1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Green bean and grapes contain similar amounts of potassium - green bean has 211mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Green Bean | |
|---|---|---|
| beta-carotene | 39 UG | 379 UG |
| alpha-carotene | 1 UG | 69 UG |
| lutein + zeaxanthin | 72 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.069 G |
| Total | 0.011 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and green bean contain small amounts of linoleic acid.
| Grapes | Green Bean | |
|---|---|---|
| linoleic acid | 0.037 G | 0.044 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Green Bean (Beans, snap, green, raw) .
Grapes 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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 grapes contain more calories in 100 grams?Green bean has 60% less calories than grape - green bean has 31 calories in 100g and grape has 69 calories.
Does green bean or grapes have more carbohydrates?
By weight, green bean has 60% fewer carbohydrates than grape - green bean has 7g of carbs for 100g and grape has 18.1g of carbohydrates.