Beef vs. Green Bean
Nutrition comparison of Cooked Beef and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and green bean:
- Both beef and green bean are high in potassium.
- Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and green bean has 89% less calories than beef - beef has 277 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Beef has a macronutrient ratio of 38:0:62 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Green Bean | |
|---|---|---|
| Protein | 38% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than beef - green bean has 2.7g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 12 times more protein than green bean - beef has 25.4g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and green bean has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
trans fat
Green bean has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and green bean does not contain significant amounts.
cholesterol
Green bean has less cholesterol than beef - beef has 88mg 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 beef - green bean has 12.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Green bean has 10 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin D
Beef and green bean contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Beef and green bean contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 13 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate. Both beef and green bean contain significant amounts of thiamin and riboflavin.
| Beef | Green Bean | |
|---|---|---|
| Thiamin | 0.051 MG | 0.082 MG |
| Riboflavin | 0.176 MG | 0.104 MG |
| Niacin | 4.537 MG | 0.734 MG |
| Pantothenic acid | 0.658 MG | 0.225 MG |
| Vitamin B6 | 0.336 MG | 0.141 MG |
| Folate | 11 UG | 33 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and green bean contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Beef is a great source of iron and it has 118% more iron than green bean - beef has 2.3mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both beef and green bean are high in potassium. Beef has 30% more potassium than green bean - beef has 275mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and green bean contain significant amounts of alpha linoleic acid (ALA).
| Beef | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.069 G |
| Total | 0.056 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than green bean per 100 grams.
| Beef | Green Bean | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.044 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Green Bean (Beans, snap, green, raw) .
Cooked Beef 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 beef or green bean contain more calories in 100 grams?Beef is high in calories and green bean has 90% less calories than beef - beef has 277 calories in 100g and green bean has 31 calories.
Is beef or green bean better for protein?
Beef is a fantastic source of protein and it has 12 times more protein than green bean - beef has 25.4g of protein per 100 grams and green bean has 1.8g of protein.
Does green bean or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and beef has no carbs..
Does beef or green bean contain more potassium?
Both beef and green bean are high in potassium. Beef has 30% more potassium than green bean - beef has 275mg of potassium in 100 grams and green bean has 211mg of potassium.