Pecan vs. Green Bean
Nutrition comparison of Pecan and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and green bean:
- Both green bean and pecan are high in dietary fiber and potassium.
- Green bean is a great source of Vitamin C.
- Pecan has more thiamin and pantothenic acid.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and green bean has 96% less calories than pecan - green bean has 31 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Pecan has a macronutrient ratio of 5:8:88 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Green Bean | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 8% | 76% |
| Fat | 88% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 50% less carbohydrates than pecan - green bean has 7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both green bean and pecan are high in dietary fiber. Pecan has 256% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Green bean and pecan contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 401% more protein than green bean - green bean has 1.8g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and green bean has 99% less saturated fat than pecan - green bean has 0.05g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 10 times more Vitamin C than pecan - green bean has 12.2mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Green bean has 10 times more Vitamin A than pecan - green bean has 35ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Green bean and pecan contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Green bean has 11 times more Vitamin K than pecan - green bean has 43ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and pantothenic acid. Both pecan and green bean contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Pecan | Green Bean | |
|---|---|---|
| Thiamin | 0.66 MG | 0.082 MG |
| Riboflavin | 0.13 MG | 0.104 MG |
| Niacin | 1.167 MG | 0.734 MG |
| Pantothenic acid | 0.863 MG | 0.225 MG |
| Vitamin B6 | 0.21 MG | 0.141 MG |
| Folate | 22 UG | 33 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 89% more calcium than green bean - green bean has 37mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 146% more iron than green bean - green bean has 1mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both green bean and pecan are high in potassium. Pecan has 94% more potassium than green bean - green bean has 211mg of potassium per 100 grams and pecan has 410mg of potassium.
Antioxidants and Phytonutrients
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,
| Pecan | Green Bean | |
|---|---|---|
| beta-carotene | 29 UG | 379 UG |
| lutein + zeaxanthin | 17 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Pecan | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.069 G |
| Total | 0.986 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than green bean per 100 grams.
| Pecan | Green Bean | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.044 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Green Bean (Beans, snap, green, raw) .
Pecan g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pecan contain more calories in 100 grams?Pecan is high in calories and green bean has 100% less calories than pecan - green bean has 31 calories in 100g and pecan has 691 calories.
Does green bean or pecan have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than pecan - green bean has 7g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does green bean or pecan contain more calcium?
Pecan is a rich source of calcium and it has 90% more calcium than green bean - green bean has 37mg of calcium in 100 grams and pecan has 70mg of calcium.
Does green bean or pecan contain more potassium?
Both green bean and pecan are high in potassium. Pecan has 90% more potassium than green bean - green bean has 211mg of potassium in 100 grams and pecan has 410mg of potassium.