Green Bean vs. Romaine Lettuce
Nutrition comparison of Green Bean and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and romaine lettuce:
- Both romaine lettuce and green bean are high in dietary fiber and potassium.
- Green bean has more niacin, however, romaine lettuce contains more folate.
- Green bean is a great source of Vitamin C.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than romaine lettuce.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and green bean contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Green bean has a macronutrient ratio of 20:76:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Romaine Lettuce | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 76% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and green bean contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both romaine lettuce and green bean are high in dietary fiber. Green bean has 29% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Romaine lettuce and green bean contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Romaine lettuce and green bean contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both romaine lettuce and green bean are low in saturated fat - romaine lettuce has 0.04g 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 205% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 11 times more Vitamin A than green bean - romaine lettuce has 436ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Romaine lettuce and green bean contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 138% more Vitamin K than green bean - romaine lettuce has 102.5ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more niacin, however, romaine lettuce contains more folate. Both green bean and romaine lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Green Bean | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.072 MG |
| Riboflavin | 0.104 MG | 0.067 MG |
| Niacin | 0.734 MG | 0.313 MG |
| Pantothenic acid | 0.225 MG | 0.142 MG |
| Vitamin B6 | 0.141 MG | 0.074 MG |
| Folate | 33 UG | 136 UG |
Minerals
calcium
Romaine lettuce and green bean contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Romaine lettuce and green bean contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both romaine lettuce and green bean are high in potassium. Romaine lettuce has 17% more potassium than green bean - romaine lettuce has 247mg 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, both green bean and romaine lettuce contain significant amounts of quercetin.
| Green Bean | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.13 mg | 0.05 mg |
| kaempferol | 0.45 mg | 0.02 mg |
| myricetin | 0.13 mg | ~ |
| Quercetin | 2.73 mg | 2.2 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than romaine lettuce per 100 grams.
| Green Bean | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 379 UG | 5226 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both green bean and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Green Bean | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.113 G |
| Total | 0.069 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and romaine lettuce contain small amounts of linoleic acid.
| Green Bean | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.044 G | 0.047 G |
| Total | 0.044 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Green Bean g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 romaine lettuce or green bean contain more calories in 100 grams?Romaine lettuce and green bean contain similar amounts of calories - romaine lettuce has 17 calories in 100g and green bean has 31 calories.
Does romaine lettuce or green bean have more carbohydrates?
By weight, romaine lettuce and green bean contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does romaine lettuce or green bean contain more potassium?
Both romaine lettuce and green bean are high in potassium. Romaine lettuce has 20% more potassium than green bean - romaine lettuce has 247mg of potassium in 100 grams and green bean has 211mg of potassium.