Spam vs. Green Bean
Nutrition comparison of Spam and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spam
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spam and green bean:
- Both green bean and spam are high in Vitamin C and potassium.
- Green bean has signficantly more calcium than spam.
- Green bean is a great source of dietary fiber.
- Spam has more thiamin, niacin and Vitamin B12, however, green bean contains more pantothenic acid and folate.
- Spam is an excellent source of protein.
USDA sources for nutritional information: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and green bean has 89% less calories than spam - green bean has 31 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, spam is much lighter in carbs, much heavier in fat and similar to green bean for protein. Spam has a macronutrient ratio of 17:5:78 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spam | Green Bean | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 5% | 76% |
| Fat | 78% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and spam contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than spam - green bean has 2.7g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Spam is an excellent source of protein and it has 583% more protein than green bean - green bean has 1.8g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and green bean has 99% less saturated fat than spam - green bean has 0.05g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Green bean has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Both green bean and spam are high in Vitamin C. Spam has 252% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than spam - green bean has 35ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than green bean - spam has 23iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and spam contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than spam - green bean has 43ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, niacin and Vitamin B12, however, green bean contains more pantothenic acid and folate. Both spam and green bean contain significant amounts of riboflavin and Vitamin B6.
| Spam | Green Bean | |
|---|---|---|
| Thiamin | 0.264 MG | 0.082 MG |
| Riboflavin | 0.179 MG | 0.104 MG |
| Niacin | 3.175 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.225 MG |
| Vitamin B6 | 0.283 MG | 0.141 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 0.61 UG | ~ |
Minerals
calcium
Green bean has signficantly more calcium than spam - green bean has 37mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Green bean and spam contain similar amounts of iron - green bean has 1mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both green bean and spam are high in potassium. Spam has 167% more potassium than green bean - green bean has 211mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Spam | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.23 G | 0.069 G |
| Total | 0.23 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than green bean per 100 grams.
| Spam | Green Bean | |
|---|---|---|
| linoleic acid | 2.436 G | 0.044 G |
| Total | 2.436 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: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Green Bean (Beans, snap, green, raw) .
Spam 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 spam contain more calories in 100 grams?Spam is high in calories and green bean has 90% less calories than spam - green bean has 31 calories in 100g and spam has 293 calories.
Does green bean or spam have more carbohydrates?
By weight, green bean and spam contain similar amounts of carbs - green bean has 7g of carbs for 100g and spam has 3.4g of carbohydrates.
Does green bean or spam contain more potassium?
Both green bean and spam are high in potassium. Spam has 170% more potassium than green bean - green bean has 211mg of potassium in 100 grams and spam has 564mg of potassium.