Brussels Sprouts vs. Green Bean
Nutrition comparison of Brussels Sprouts and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and green bean:
- Both green bean and brussels sprouts are high in Vitamin C, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin K.
- Green bean has more alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than green bean.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and brussels sprouts contain similar amounts of calories - green bean has 31 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to green bean for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Green Bean | |
|---|---|---|
| Protein | 26% | 20% |
| Carbohydrates | 68% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and brussels sprouts contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both green bean and brussels sprouts are high in dietary fiber. Brussels sprout has 41% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Green bean and brussels sprouts contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Green bean and brussels sprouts contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both green bean and brussels sprouts are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both green bean and brussels sprouts are high in Vitamin C. Brussels sprout has 597% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Green bean and brussels sprouts contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Green bean and brussels sprouts contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 312% more Vitamin K than green bean - green bean has 43ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Both brussels sprouts and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brussels Sprouts | Green Bean | |
|---|---|---|
| Thiamin | 0.139 MG | 0.082 MG |
| Riboflavin | 0.09 MG | 0.104 MG |
| Niacin | 0.745 MG | 0.734 MG |
| Pantothenic acid | 0.309 MG | 0.225 MG |
| Vitamin B6 | 0.219 MG | 0.141 MG |
| Folate | 61 UG | 33 UG |
Minerals
calcium
Green bean and brussels sprouts contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Green bean and brussels sprouts contain similar amounts of iron - green bean has 1mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both green bean and brussels sprouts are high in potassium. Brussels sprout has 84% more potassium than green bean - green bean has 211mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprouts and green bean contain significant amounts of kaempferol and quercetin.
| Brussels Sprouts | Green Bean | |
|---|---|---|
| luteolin | 0.33 mg | 0.13 mg |
| kaempferol | 0.86 mg | 0.45 mg |
| Quercetin | 1.92 mg | 2.73 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, green bean has more alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than green bean per 100 grams. Both brussels sprouts and green bean contain significant amounts of beta-carotene.
| Brussels Sprouts | Green Bean | |
|---|---|---|
| beta-carotene | 450 UG | 379 UG |
| alpha-carotene | 6 UG | 69 UG |
| lutein + zeaxanthin | 1590 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and green bean contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.069 G |
| Total | 0.099 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and green bean contain small amounts of linoleic acid.
| Brussels Sprouts | Green Bean | |
|---|---|---|
| linoleic acid | 0.045 G | 0.044 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 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: Brussels Sprouts (Brussels sprouts, raw) and Green Bean (Beans, snap, green, raw) .
Brussels Sprouts g
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Daily Values (%) |
Green Bean g
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| G | 5% | monounsaturated fat | 5% | G | |||
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or brussels sprouts contain more calories in 100 grams?Green bean and brussels sprouts contain similar amounts of calories - green bean has 31 calories in 100g and brussels sprout has 43 calories.
Does green bean or brussels sprouts have more carbohydrates?
By weight, green bean and brussels sprouts contain similar amounts of carbs - green bean has 7g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does green bean or brussels sprouts contain more potassium?
Both green bean and brussels sprouts are high in potassium. Brussels sprout has 80% more potassium than green bean - green bean has 211mg of potassium in 100 grams and brussels sprout has 389mg of potassium.