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.
Detailed nutritional comparison of raspberries and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raspberries (Raspberries, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Green Bean src

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 8:81:11 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 81% 76%
Fat 11% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raspberries or Green Bean .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Green Bean (Beans, snap, green, raw) .

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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.