Egg White vs. Green Bean
Nutrition comparison of Egg White 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 white
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and green bean:
- Egg white has 8.5 times less carbohydrates than green bean.
- Egg white is a great source of protein.
- Green bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Green bean has signficantly more calcium than egg white.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 40% less calories than egg white - green bean has 31 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to green bean for fat. Egg white has a macronutrient ratio of 89:5:6 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Green Bean | |
|---|---|---|
| Protein | 89% | 20% |
| Carbohydrates | 5% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 8.5 times less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than egg white - green bean has 2.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Green bean and egg white contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 496% more protein than green bean - green bean has 1.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both green bean and egg white are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and egg white 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 white - green bean has 12.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than egg white - green bean has 35ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than egg white - green bean has 0.41mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than egg white - green bean has 43ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Green bean has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and green bean contain significant amounts of pantothenic acid.
| Egg White | Green Bean | |
|---|---|---|
| Thiamin | 0.004 MG | 0.082 MG |
| Riboflavin | 0.439 MG | 0.104 MG |
| Niacin | 0.105 MG | 0.734 MG |
| Pantothenic acid | 0.19 MG | 0.225 MG |
| Vitamin B6 | 0.005 MG | 0.141 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Green bean has signficantly more calcium than egg white - green bean has 37mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Green bean has 11 times more iron than egg white - green bean has 1mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Green bean is a great source of potassium and it has 29% more potassium than egg white - green bean has 211mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White (Egg, white, raw, fresh) and Green Bean (Beans, snap, green, raw) .
Egg White 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 green bean or egg white contain more calories in 100 grams?Green bean has 40% less calories than egg white - green bean has 31 calories in 100g and egg white has 52 calories.
Is green bean or egg white better for protein?
Egg white is a great source of protein and it has 500% more protein than green bean - green bean has 1.8g of protein per 100 grams and egg white has 10.9g of protein.
Does green bean or egg white have more carbohydrates?
By weight, egg white has 8.5 times fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in egg white comprise of 100% sugar.