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.
Detailed nutritional comparison of brussels sprouts 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: Brussels Sprouts (Brussels sprouts, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.

Image of Brussels Sprouts src
Image of Green Bean src
Here's an infographic summarizing the nutritional differences between brussels sprouts and green bean. marks particularly rich nutrients.

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nutrition comparison of brussels sprouts vs. green bean

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 26:69:5 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 69% 76%
Fat 5% 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 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 Brussels Sprouts or Green Bean .

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

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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.