Raspberries vs. Green Bean
Nutrition comparison of Raspberries and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and green bean:
- Both raspberries and green bean are high in Vitamin C and dietary fiber.
- Green bean has more thiamin, riboflavin and Vitamin B6.
- Green bean is a great source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 40% less calories than raspberry - raspberry has 52 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and heavier in fat compared to green bean per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Green Bean | |
|---|---|---|
| Protein | 8% | 20% |
| Carbohydrates | 82% | 76% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and green bean contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both raspberries and green bean are high in dietary fiber. Raspberry has 141% more dietary fiber than green bean - raspberry has 6.5g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Raspberries and green bean contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Raspberries and green bean contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both raspberries and green bean are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both raspberries and green bean are high in Vitamin C. Raspberry has 115% more Vitamin C than green bean - raspberry has 26.2mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 16 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Raspberries and green bean contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 451% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin and Vitamin B6. Both raspberries and green bean contain significant amounts of niacin, pantothenic acid and folate.
| Raspberries | Green Bean | |
|---|---|---|
| Thiamin | 0.032 MG | 0.082 MG |
| Riboflavin | 0.038 MG | 0.104 MG |
| Niacin | 0.598 MG | 0.734 MG |
| Pantothenic acid | 0.329 MG | 0.225 MG |
| Vitamin B6 | 0.055 MG | 0.141 MG |
| Folate | 21 UG | 33 UG |
Minerals
calcium
Green bean has 48% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Raspberries and green bean contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Green bean is a great source of potassium and it has 40% more potassium than raspberry - raspberry has 151mg 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,
| Raspberries | Green Bean | |
|---|---|---|
| kaempferol | 0.06 mg | 0.45 mg |
| Quercetin | 1.05 mg | 2.73 mg |
| luteolin | ~ | 0.13 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,
| Raspberries | Green Bean | |
|---|---|---|
| beta-carotene | 12 UG | 379 UG |
| alpha-carotene | 16 UG | 69 UG |
| lutein + zeaxanthin | 136 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and green bean contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.069 G |
| Total | 0.126 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than green bean per 100 grams.
| Raspberries | Green Bean | |
|---|---|---|
| linoleic acid | 0.249 G | 0.044 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Green Bean (Beans, snap, green, raw) .
Raspberries 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 % |
|
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 raspberries or green bean contain more calories in 100 grams?Green bean has 40% less calories than raspberry - raspberry has 52 calories in 100g and green bean has 31 calories.
Does raspberries or green bean have more carbohydrates?
By weight, raspberries and green bean contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and green bean has 7g of carbohydrates.