Fries vs. Green Bean
Nutrition comparison of Fries and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and green bean:
- Both green bean and fries are high in dietary fiber and potassium.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, green bean contains more riboflavin.
- Green bean has 45.7 times less saturated fat than fry.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and green bean has 90% less calories than fry - green bean has 31 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Fries has a macronutrient ratio of 4:53:43 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Green Bean | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 53% | 76% |
| Fat | 43% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and green bean has 83% less carbohydrates than fry - green bean has 7g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both green bean and fries are high in dietary fiber. Fry has 41% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Green bean and fries contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 87% more protein than green bean - green bean has 1.8g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Green bean has 45.7 times less saturated fat than fry - green bean has 0.05g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and green bean are low in trans fat - fry has 0.06g of trans fat 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 160% more Vitamin C than fry - green bean has 12.2mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than fry - green bean has 35ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Green bean and fries contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Green bean has 284% more Vitamin K than fry - green bean has 43ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, green bean contains more riboflavin. Both fries and green bean contain significant amounts of folate.
| Fries | Green Bean | |
|---|---|---|
| Thiamin | 0.17 MG | 0.082 MG |
| Riboflavin | 0.039 MG | 0.104 MG |
| Niacin | 3.004 MG | 0.734 MG |
| Pantothenic acid | 0.58 MG | 0.225 MG |
| Vitamin B6 | 0.372 MG | 0.141 MG |
| Folate | 30 UG | 33 UG |
Minerals
calcium
Green bean has 106% more calcium than fry - green bean has 37mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Green bean and fries contain similar amounts of iron - green bean has 1mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both green bean and fries are high in potassium. Fry has 174% more potassium than green bean - green bean has 211mg of potassium per 100 grams and fry has 579mg 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,
| Fries | Green Bean | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 640 UG |
| beta-carotene | ~ | 379 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Fries | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.069 G |
| Total | 0.436 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than green bean per 100 grams.
| Fries | Green Bean | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.044 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Green Bean (Beans, snap, green, raw) .
Fries 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 fries contain more calories in 100 grams?Fry is high in calories and green bean has 90% less calories than fry - green bean has 31 calories in 100g and fry has 312 calories.
Does green bean or fries have more carbohydrates?
By weight, fry is high in carbohydrates and green bean has 80% fewer carbohydrates than fry - green bean has 7g of carbs for 100g and fry has 41.4g of carbohydrates.
Does green bean or fries contain more potassium?
Both green bean and fries are high in potassium. Fry has 170% more potassium than green bean - green bean has 211mg of potassium in 100 grams and fry has 579mg of potassium.