Green Bean vs. Onion
Nutrition comparison of Green Bean and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and onion:
- Green bean has more riboflavin, niacin and pantothenic acid.
- Green bean is a great source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and onion contain similar amounts of calories - green bean has 31 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and similar to onion for fat. Green bean has a macronutrient ratio of 20:76:5 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Onion | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 76% | 87% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and onion contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 59% more dietary fiber than onion - green bean has 2.7g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Green bean and onion contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Green bean and onion contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both green bean and onion are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 65% more Vitamin C than onion - green bean has 12.2mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than onion - green bean has 35ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Green bean and onion contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Green bean has 106 times more Vitamin K than onion - green bean has 43ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin, niacin and pantothenic acid. Both green bean and onion contain significant amounts of thiamin, Vitamin B6 and folate.
| Green Bean | Onion | |
|---|---|---|
| Thiamin | 0.082 MG | 0.046 MG |
| Riboflavin | 0.104 MG | 0.027 MG |
| Niacin | 0.734 MG | 0.116 MG |
| Pantothenic acid | 0.225 MG | 0.123 MG |
| Vitamin B6 | 0.141 MG | 0.12 MG |
| Folate | 33 UG | 19 UG |
Minerals
calcium
Green bean has 61% more calcium than onion - green bean has 37mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Green bean has 390% more iron than onion - green bean has 1mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Green bean is a great source of potassium and it has 45% more potassium than onion - green bean has 211mg of potassium per 100 grams and onion has 146mg 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 onion contain significant amounts of kaempferol.
| Green Bean | Onion | |
|---|---|---|
| luteolin | 0.13 mg | 0.02 mg |
| kaempferol | 0.45 mg | 0.65 mg |
| myricetin | 0.13 mg | 0.03 mg |
| Quercetin | 2.73 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 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,
| Green Bean | Onion | |
|---|---|---|
| beta-carotene | 379 UG | 1 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than onion per 100 grams.
| Green Bean | Onion | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.004 G |
| Total | 0.069 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and onion contain small amounts of linoleic acid.
| Green Bean | Onion | |
|---|---|---|
| linoleic acid | 0.044 G | 0.013 G |
| Total | 0.044 G | 0.013 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: Green Bean (Beans, snap, green, raw) and Onion (Onions, raw) .
Green Bean g
()
|
Daily Values (%) |
Onion 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 onion contain more calories in 100 grams?Green bean and onion contain similar amounts of calories - green bean has 31 calories in 100g and onion has 40 calories.
Does green bean or onion have more carbohydrates?
By weight, green bean and onion contain similar amounts of carbs - green bean has 7g of carbs for 100g and onion has 9.3g of carbohydrates.