Green Bean vs. Iceberg Lettuce

Nutrition comparison of Green Bean and Iceberg Lettuce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of green bean versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in green bean and iceberg lettuce:

  • Green bean has more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Green bean is a great source of Vitamin C, dietary fiber and potassium.
Detailed nutritional comparison of green bean and iceberg lettuce 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: Green Bean (Beans, snap, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Green Bean src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and green bean contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, green bean is similar to iceberg lettuce for protein, carbs and fat. Green bean has a macronutrient ratio of 20:76:5 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Green Bean Iceberg Lettuce
Protein 20% 22%
Carbohydrates 76% 73%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and green bean contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Green bean is a great source of dietary fiber and it has 125% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Iceberg lettuce and green bean contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Iceberg lettuce and green bean contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both iceberg lettuce and green bean are low in saturated fat - iceberg lettuce has 0.02g 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 336% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Iceberg lettuce and green bean contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Iceberg lettuce and green bean contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Iceberg lettuce and green bean contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Green bean has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both green bean and iceberg lettuce contain significant amounts of thiamin and folate.

Green Bean Iceberg Lettuce
Thiamin 0.082 MG 0.041 MG
Riboflavin 0.104 MG 0.025 MG
Niacin 0.734 MG 0.123 MG
Pantothenic acid 0.225 MG 0.091 MG
Vitamin B6 0.141 MG 0.042 MG
Folate 33 UG 29 UG

Minerals

calcium

Green bean has 106% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Green bean has 151% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Green bean is a great source of potassium and it has 50% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and green bean has 211mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both green bean and iceberg lettuce contain significant amounts of quercetin.

Green Bean Iceberg Lettuce
luteolin 0.13 mg 0.03 mg
kaempferol 0.45 mg 0.15 mg
myricetin 0.13 mg 0.06 mg
Quercetin 2.73 mg 1.42 mg
apigenin ~ 0.13 mg

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, both green bean and iceberg lettuce contain significant amounts of beta-carotene.

Green Bean Iceberg Lettuce
beta-carotene 379 UG 299 UG
alpha-carotene 69 UG 4 UG
lutein + zeaxanthin 640 UG 277 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both green bean and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Green Bean Iceberg Lettuce
alpha linoleic acid 0.069 G 0.052 G
Total 0.069 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, both green bean and iceberg lettuce contain small amounts of linoleic acid.

Green Bean Iceberg Lettuce
linoleic acid 0.044 G 0.021 G
Total 0.044 G 0.021 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Green Bean or Iceberg Lettuce .

Note: The specific food items compared are: Green Bean (Beans, snap, green, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Green Bean g

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FAQ

Does iceberg lettuce or green bean contain more calories in 100 grams?
Iceberg lettuce and green bean contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and green bean has 31 calories.

Does iceberg lettuce or green bean have more carbohydrates?
By weight, iceberg lettuce and green bean contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.