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.
Detailed nutritional comparison of grapes and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Grapes src
Image of Green Bean src

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 151g

( cup )
Daily Values (%)

Green Bean 100g

( cup 1/2" pieces )
104KCAL 5%
235% calories
31KCAL 2%
27G 11%
286% carbohydrates
7G 3%
1.4G 5%
dietary fiber 93%
2.7G 11%
23G 597% sugar 3.3G
0.24G 0.4%
9% total fat
0.22G 0.3%
0.08G 1%
60% saturated fat
0.05G 0.3%
0.01G monounsaturated fat 0.01G
0.07G polyunsaturated fat 57% 0.11G
3MG 0.2%
sodium 100%
6MG 0.4%
Vitamins and Minerals
4.5UG 1%
Vitamin A 678%
35UG 5%
4.8MG 6%
Vitamin C 150%
12MG 16%
15MG 2%
calcium 147%
37MG 4%
0.54MG 3%
iron 85%
1MG 6%
11MG 3%
magnesium 127%
25MG 8%
288MG 13%
36% potassium
211MG 9%
0.1MG 10%
25% thiamin (Vit B1)
0.08MG 8%
0.11MG 10%
10% riboflavin (Vit B2)
0.1MG 10%
0.28MG 2%
niacin (Vit B3) 161%
0.73MG 5%
0.13MG 10%
Vitamin B6 8%
0.14MG 11%
0.08MG 2%
pantothenic acid (Vit B5) 187%
0.23MG 5%
3UG 1%
folate (Vit B9) >999%
33UG 8%
0.29MG 2%
Vitamin E 41%
0.41MG 3%
22UG 25%
Vitamin K 95%
43UG 48%
1.1G 2%
protein 64%
1.8G 4%
8.5MG 2%
choline 76%
15MG 4%
0.19MG 16%
171% copper
0.07MG 6%
12UG 0.4%
fluoride 58%
19UG 1%
0.11MG 6%
manganese 100%
0.22MG 12%
30MG 4%
phosphorus 27%
38MG 5%
0.15UG 0.3%
selenium 300%
0.6UG 1%
0.11MG 1%
zinc 118%
0.24MG 3%
122G 36% Water 90G
Starch >999% 0.88G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.