Watermelon vs. Green Bean
Nutrition comparison of Watermelon and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and green bean:
- Green bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Green bean has signficantly more calcium than watermelon.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
- Watermelon has more lycopene than green bean, however, green bean contains more lutein + zeaxanthin and alpha-carotene than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and green bean contain similar amounts of calories - watermelon has 30 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to green bean for fat. Watermelon has a macronutrient ratio of 7:90:4 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Green Bean | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 90% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and green bean contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% 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 575% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Watermelon and green bean contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Watermelon and green bean contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both watermelon and green bean are low in saturated fat - watermelon 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 51% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Watermelon and green bean contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Watermelon and green bean contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 429 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and green bean contain significant amounts of pantothenic acid.
| Watermelon | Green Bean | |
|---|---|---|
| Thiamin | 0.033 MG | 0.082 MG |
| Riboflavin | 0.021 MG | 0.104 MG |
| Niacin | 0.178 MG | 0.734 MG |
| Pantothenic acid | 0.221 MG | 0.225 MG |
| Vitamin B6 | 0.045 MG | 0.141 MG |
| Folate | 3 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 329% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 88% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than green bean per 100 grams, however, green bean contains more quercetin than watermelon per 100 grams. Both watermelon and green bean contain significant amounts of kaempferol.
| Watermelon | Green Bean | |
|---|---|---|
| luteolin | 0.46 mg | 0.13 mg |
| kaempferol | 0.45 mg | 0.45 mg |
| myricetin | ~ | 0.13 mg |
| Quercetin | ~ | 2.73 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, watermelon has more lycopene than green bean per 100 grams, however, green bean contains more lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams. Both watermelon and green bean contain significant amounts of beta-carotene.
| Watermelon | Green Bean | |
|---|---|---|
| beta-carotene | 303 UG | 379 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and green bean contain small amounts of linoleic acid.
| Watermelon | Green Bean | |
|---|---|---|
| linoleic acid | 0.05 G | 0.044 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Green Bean (Beans, snap, green, raw) .
Watermelon 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 watermelon or green bean contain more calories in 100 grams?Watermelon and green bean contain similar amounts of calories - watermelon has 30 calories in 100g and green bean has 31 calories.
Does watermelon or green bean have more carbohydrates?
By weight, watermelon and green bean contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in watermelon 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.