Green Bean vs. Zucchini
Nutrition comparison of Green Bean and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and zucchini:
- Both zucchini and green bean are high in Vitamin C and potassium.
- Green bean has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than green bean.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and green bean contain similar amounts of calories - zucchini has 17 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Green bean has a macronutrient ratio of 20:76:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Zucchini | |
|---|---|---|
| Protein | 20% | 24% |
| Carbohydrates | 76% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and green bean contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 170% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Zucchini and green bean contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Zucchini and green bean contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both zucchini and green bean are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both zucchini and green bean are high in Vitamin C. Zucchini has 47% more Vitamin C than green bean - zucchini has 17.9mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 250% more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Zucchini and green bean contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 900% more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Both green bean and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Green Bean | Zucchini | |
|---|---|---|
| Thiamin | 0.082 MG | 0.045 MG |
| Riboflavin | 0.104 MG | 0.094 MG |
| Niacin | 0.734 MG | 0.451 MG |
| Pantothenic acid | 0.225 MG | 0.204 MG |
| Vitamin B6 | 0.141 MG | 0.163 MG |
| Folate | 33 UG | 24 UG |
Minerals
calcium
Green bean has 131% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 178% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both zucchini and green bean are high in potassium. Zucchini has 24% more potassium than green bean - zucchini has 261mg of potassium per 100 grams and green bean has 211mg 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,
| Green Bean | Zucchini | |
|---|---|---|
| luteolin | 0.13 mg | ~ |
| kaempferol | 0.45 mg | ~ |
| myricetin | 0.13 mg | ~ |
| Quercetin | 2.73 mg | 0.66 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 beta-carotene and alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than green bean per 100 grams.
| Green Bean | Zucchini | |
|---|---|---|
| beta-carotene | 379 UG | 120 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both green bean and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Green Bean | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.061 G |
| Total | 0.069 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and zucchini contain small amounts of linoleic acid.
| Green Bean | Zucchini | |
|---|---|---|
| linoleic acid | 0.044 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.044 G | 0.031 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: Green Bean (Beans, snap, green, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Green Bean g
()
|
Daily Values (%) |
Zucchini 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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 zucchini or green bean contain more calories in 100 grams?Zucchini and green bean contain similar amounts of calories - zucchini has 17 calories in 100g and green bean has 31 calories.
Does zucchini or green bean have more carbohydrates?
By weight, zucchini and green bean contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does zucchini or green bean contain more potassium?
Both zucchini and green bean are high in potassium. Zucchini has 20% more potassium than green bean - zucchini has 261mg of potassium in 100 grams and green bean has 211mg of potassium.