Collard Greens vs. Green Bean

Nutrition comparison of Collard Greens and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of collard greens versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in collard greens and green bean:

  • Both green bean and collard greens are high in Vitamin C, dietary fiber and potassium.
  • Collard green has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than collard green.
  • Collard green has more folate.
  • Collard green is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of collard greens 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: Collard Greens (Collards, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Green Bean src

Calories and Carbs

calories

Green bean and collard greens contain similar amounts of calories - green bean has 31 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Collard greens has a macronutrient ratio of 31:55:14 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Collard Greens Green Bean
Protein 31% 20%
Carbohydrates 55% 76%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Green bean and collard greens contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

dietary fiber

Both green bean and collard greens are high in dietary fiber. Collard green has 48% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Green bean and collard greens contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and collard green has 0.46g of sugar.

Protein

protein

Green bean and collard greens contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

Both green bean and collard greens are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.

Vitamins

Vitamin C

Both green bean and collard greens are high in Vitamin C. Collard green has 189% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.

Vitamin A

Collard green is an excellent source of Vitamin A and it has 617% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 451% more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Collard green is an excellent source of Vitamin K and it has 917% more Vitamin K than green bean - green bean has 43ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

Collard green has more folate. Both collard greens and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Collard Greens Green Bean
Thiamin 0.054 MG 0.082 MG
Riboflavin 0.13 MG 0.104 MG
Niacin 0.742 MG 0.734 MG
Pantothenic acid 0.267 MG 0.225 MG
Vitamin B6 0.165 MG 0.141 MG
Folate 129 UG 33 UG

Minerals

calcium

Collard green is an excellent source of calcium and it has 527% more calcium than green bean - green bean has 37mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Green bean has 119% more iron than collard green - green bean has 1mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both green bean and collard greens are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium per 100 grams and collard green has 213mg 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 collard greens and green bean contain significant amounts of quercetin.

Collard Greens Green Bean
luteolin 0.08 mg 0.13 mg
kaempferol 8.74 mg 0.45 mg
Quercetin 2.57 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, collard green has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than collard green per 100 grams.

Collard Greens Green Bean
beta-carotene 2991 UG 379 UG
alpha-carotene 14 UG 69 UG
lutein + zeaxanthin 4323 UG 640 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both collard greens and green bean contain significant amounts of alpha linoleic acid (ALA).

Collard Greens Green Bean
alpha linoleic acid 0.108 G 0.069 G
Total 0.108 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both collard greens and green bean contain significant amounts of linoleic acid.

Collard Greens Green Bean
linoleic acid 0.082 G 0.044 G
other omega 6 0.002 G ~
Total 0.084 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 Collard Greens or Green Bean .

Note: The specific food items compared are: Collard Greens (Collards, raw) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or collard greens contain more calories in 100 grams?
Green bean and collard greens contain similar amounts of calories - green bean has 31 calories in 100g and collard green has 32 calories.

Is green bean or collard greens better for protein?
Green bean and collard greens contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and collard green has 3g of protein.

Does green bean or collard greens have more carbohydrates?
By weight, green bean and collard greens contain similar amounts of carbs - green bean has 7g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

Does green bean or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 530% more calcium than green bean - green bean has 37mg of calcium in 100 grams and collard green has 232mg of calcium.

Does green bean or collard greens contain more potassium?
Both green bean and collard greens are high in potassium. Green bean is very similar to green bean for potassium - green bean has 211mg of potassium in 100 grams and collard green has 213mg of potassium.