Plums vs. Green Bean
Nutrition comparison of Plums and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and green bean:
- Green bean has 67% less sugar than plum.
- Green bean has more thiamin, riboflavin, Vitamin B6 and folate.
- Green bean has signficantly more calcium than plum.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and green bean contain similar amounts of calories - plum has 46 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, plums is lighter in protein, heavier in carbs and similar to green bean for fat. Plums has a macronutrient ratio of 6:89:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Green Bean | |
|---|---|---|
| Protein | 6% | 20% |
| Carbohydrates | 89% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and green bean contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% 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 93% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Green bean has 67% less sugar than plum - plum has 9.9g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Plums and green bean contain similar amounts of protein - plum has 0.7g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both plums and green bean are low in saturated fat - plum 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 28% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Plums and green bean contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Plums and green bean contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 572% more Vitamin K than plum - plum has 6.4ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, Vitamin B6 and folate. Both plums and green bean contain significant amounts of niacin and pantothenic acid.
| Plums | Green Bean | |
|---|---|---|
| Thiamin | 0.028 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.104 MG |
| Niacin | 0.417 MG | 0.734 MG |
| Pantothenic acid | 0.135 MG | 0.225 MG |
| Vitamin B6 | 0.029 MG | 0.141 MG |
| Folate | 5 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than plum - plum has 6mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 506% more iron than plum - plum has 0.17mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 34% more potassium than plum - plum has 157mg 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,
| Plums | Green Bean | |
|---|---|---|
| Quercetin | 0.9 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| kaempferol | ~ | 0.45 mg |
| myricetin | ~ | 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 plums and green bean contain significant amounts of beta-carotene.
| Plums | Green Bean | |
|---|---|---|
| beta-carotene | 190 UG | 379 UG |
| lutein + zeaxanthin | 73 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and green bean contain small amounts of linoleic acid.
| Plums | Green Bean | |
|---|---|---|
| linoleic acid | 0.044 G | 0.044 G |
| Total | 0.044 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: Plums (Plums, raw) and Green Bean (Beans, snap, green, raw) .
Plums 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 plums or green bean contain more calories in 100 grams?Plums and green bean contain similar amounts of calories - plum has 46 calories in 100g and green bean has 31 calories.
Does plums or green bean have more carbohydrates?
By weight, plums and green bean contain similar amounts of carbs - plum has 11.4g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.