Almond Butter vs. Green Bean
Nutrition comparison of Almond Butter and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and green bean:
- Both almond butter and green bean are high in dietary fiber and potassium.
- Almond butter has more riboflavin and niacin.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Green bean has 63% less carbohydrates than almond butter.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and green bean has 95% less calories than almond butter - almond butter has 614 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Green Bean | |
|---|---|---|
| Protein | 13% | 20% |
| Carbohydrates | 11% | 76% |
| Fat | 76% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 63% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both almond butter and green bean are high in dietary fiber. Almond butter has 281% more dietary fiber than green bean - almond butter has 10.3g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Almond butter and green bean contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 10 times more protein than green bean - almond butter has 21g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and green bean has 99% less saturated fat than almond butter - almond butter has 6.6g 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 more Vitamin C than almond butter - green bean has 12.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than almond butter - green bean has 35ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 58 times more Vitamin E than green bean - almond butter has 24.2mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than almond butter - green bean has 43ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and niacin. Both almond butter and green bean contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Green Bean | |
|---|---|---|
| Thiamin | 0.041 MG | 0.082 MG |
| Riboflavin | 0.939 MG | 0.104 MG |
| Niacin | 3.155 MG | 0.734 MG |
| Pantothenic acid | 0.318 MG | 0.225 MG |
| Vitamin B6 | 0.103 MG | 0.141 MG |
| Folate | 53 UG | 33 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 838% more calcium than green bean - almond butter has 347mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Almond butter is an excellent source of iron and it has 239% more iron than green bean - almond butter has 3.5mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both almond butter and green bean are high in potassium. Almond butter has 255% more potassium than green bean - almond butter has 748mg of potassium per 100 grams and green bean has 211mg 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,
| Almond Butter | Green Bean | |
|---|---|---|
| beta-carotene | 1 UG | 379 UG |
| lutein + zeaxanthin | 1 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.069 G |
| Total | 0.007 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than green bean per 100 grams.
| Almond Butter | Green Bean | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.044 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Green Bean (Beans, snap, green, raw) .
Almond Butter 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 almond butter or green bean contain more calories in 100 grams?Almond butter is high in calories and green bean has 100% less calories than almond butter - almond butter has 614 calories in 100g and green bean has 31 calories.
Does almond butter or green bean have more carbohydrates?
By weight, green bean has 60% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and green bean has 7g of carbohydrates.
Does almond butter or green bean contain more calcium?
Almond butter is a rich source of calcium and it has 840% more calcium than green bean - almond butter has 347mg of calcium in 100 grams and green bean has 37mg of calcium.
Does almond butter or green bean contain more iron?
Almond butter is an abundant source of iron and it has 240% more iron than green bean - almond butter has 3.5mg of iron in 100 grams and green bean has 1mg of iron.
Does almond butter or green bean contain more potassium?
Both almond butter and green bean are high in potassium. Almond butter has 260% more potassium than green bean - almond butter has 748mg of potassium in 100 grams and green bean has 211mg of potassium.