Walnut vs. Green Bean
Nutrition comparison of Walnut and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and green bean:
- Both green bean and walnut are high in dietary fiber and potassium.
- Green bean is a great source of Vitamin C.
- Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and green bean has 95% less calories than walnut - green bean has 31 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Walnut has a macronutrient ratio of 9:8:84 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Green Bean | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 8% | 76% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 49% less carbohydrates than walnut - green bean has 7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both green bean and walnut are high in dietary fiber. Walnut has 148% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Green bean and walnut contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 732% more protein than green bean - green bean has 1.8g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and green bean has 99% less saturated fat than walnut - green bean has 0.05g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 838% more Vitamin C than walnut - green bean has 12.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Green bean has 34 times more Vitamin A than walnut - green bean has 35ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Green bean and walnut contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Green bean has 14 times more Vitamin K than walnut - green bean has 43ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid, Vitamin B6 and folate. Both walnut and green bean contain significant amounts of riboflavin and niacin.
| Walnut | Green Bean | |
|---|---|---|
| Thiamin | 0.341 MG | 0.082 MG |
| Riboflavin | 0.15 MG | 0.104 MG |
| Niacin | 1.125 MG | 0.734 MG |
| Pantothenic acid | 0.57 MG | 0.225 MG |
| Vitamin B6 | 0.537 MG | 0.141 MG |
| Folate | 98 UG | 33 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 165% more calcium than green bean - green bean has 37mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 183% more iron than green bean - green bean has 1mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both green bean and walnut are high in potassium. Walnut has 109% more potassium than green bean - green bean has 211mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Green Bean | |
|---|---|---|
| beta-carotene | 12 UG | 379 UG |
| lutein + zeaxanthin | 9 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Walnut | Green Bean | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.069 G |
| Total | 9.08 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than green bean per 100 grams.
| Walnut | Green Bean | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.044 G |
| Total | 38.156 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 Walnut or Green Bean .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Green Bean (Beans, snap, green, raw) .
Walnut g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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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 % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or walnut contain more calories in 100 grams?Walnut is high in calories and green bean has 100% less calories than walnut - green bean has 31 calories in 100g and walnut has 654 calories.
Does green bean or walnut have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than walnut - green bean has 7g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does green bean or walnut contain more calcium?
Walnut is a rich source of calcium and it has 170% more calcium than green bean - green bean has 37mg of calcium in 100 grams and walnut has 98mg of calcium.
Does green bean or walnut contain more potassium?
Both green bean and walnut are high in potassium. Walnut has 110% more potassium than green bean - green bean has 211mg of potassium in 100 grams and walnut has 441mg of potassium.