Broccoli vs. Green Bean
Nutrition comparison of Broccoli and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and green bean:
- Both green bean and broccoli are high in Vitamin C, dietary fiber and potassium.
- Broccoli has more pantothenic acid.
- Broccoli is a great source of Vitamin K and calcium.
- Green bean has more alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin than green bean.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and broccoli contain similar amounts of calories - green bean has 31 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to green bean for fat. Broccoli has a macronutrient ratio of 28:65:7 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Green Bean | |
|---|---|---|
| Protein | 28% | 20% |
| Carbohydrates | 65% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and broccoli contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both green bean and broccoli are high in dietary fiber. Green bean has a little more dietary fiber (4%) than broccoli by weight - green bean has 2.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Green bean and broccoli contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Green bean and broccoli contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both green bean and broccoli are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both green bean and broccoli are high in Vitamin C. Broccoli has 631% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Green bean and broccoli contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Green bean and broccoli contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 136% more Vitamin K than green bean - green bean has 43ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid. Both broccoli and green bean contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Broccoli | Green Bean | |
|---|---|---|
| Thiamin | 0.071 MG | 0.082 MG |
| Riboflavin | 0.117 MG | 0.104 MG |
| Niacin | 0.639 MG | 0.734 MG |
| Pantothenic acid | 0.573 MG | 0.225 MG |
| Vitamin B6 | 0.175 MG | 0.141 MG |
| Folate | 63 UG | 33 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 27% more calcium than green bean - green bean has 37mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Green bean and broccoli contain similar amounts of iron - green bean has 1mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both green bean and broccoli are high in potassium. Broccoli has 50% more potassium than green bean - green bean has 211mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and green bean contain significant amounts of quercetin.
| Broccoli | Green Bean | |
|---|---|---|
| luteolin | 0.8 mg | 0.13 mg |
| kaempferol | 7.84 mg | 0.45 mg |
| myricetin | 0.06 mg | 0.13 mg |
| Quercetin | 3.26 mg | 2.73 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 broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than green bean per 100 grams. Both broccoli and green bean contain significant amounts of beta-carotene.
| Broccoli | Green Bean | |
|---|---|---|
| beta-carotene | 361 UG | 379 UG |
| alpha-carotene | 25 UG | 69 UG |
| lutein + zeaxanthin | 1403 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.069 G |
| Total | 0.0215 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and green bean contain small amounts of linoleic acid.
| Broccoli | Green Bean | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.044 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Green Bean (Beans, snap, green, raw) .
Broccoli 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 green bean or broccoli contain more calories in 100 grams?Green bean and broccoli contain similar amounts of calories - green bean has 31 calories in 100g and broccoli has 34 calories.
Does green bean or broccoli have more carbohydrates?
By weight, green bean and broccoli contain similar amounts of carbs - green bean has 7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does green bean or broccoli contain more potassium?
Both green bean and broccoli are high in potassium. Broccoli has 50% more potassium than green bean - green bean has 211mg of potassium in 100 grams and broccoli has 316mg of potassium.