Asparagus vs. Green Bean

Nutrition comparison of Asparagus and Green Bean


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

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

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

  • Both asparagus and green bean are high in dietary fiber and potassium.
  • Asparagus is a great source of iron.
  • Green bean is a great source of Vitamin C.
Detailed nutritional comparison of asparagus 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: Asparagus (Asparagus, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Green Bean src

Calories and Carbs

calories

Asparagus and green bean contain similar amounts of calories - asparagus has 20 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to green bean for fat. Asparagus has a macronutrient ratio of 34:61:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Green Bean
Protein 34% 20%
Carbohydrates 61% 76%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Asparagus and green bean contain similar amounts carbs - asparagus has 3.9g of total carbs per 100 grams and green bean has 7g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.

dietary fiber

Both asparagus and green bean are high in dietary fiber. Green bean has 29% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Asparagus and green bean contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and green bean has 3.3g of sugar.



Protein

protein

Asparagus and green bean contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both asparagus and green bean are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has 118% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Asparagus and green bean contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Asparagus and green bean contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Asparagus and green bean contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Both asparagus and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Asparagus Green Bean
Thiamin 0.143 MG 0.082 MG
Riboflavin 0.141 MG 0.104 MG
Niacin 0.978 MG 0.734 MG
Pantothenic acid 0.274 MG 0.225 MG
Vitamin B6 0.091 MG 0.141 MG
Folate 52 UG 33 UG

Minerals

calcium

Green bean has 54% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Asparagus is a great source of iron and it has 108% more iron than green bean - asparagus has 2.1mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both asparagus and green bean are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg 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,

Asparagus Green Bean
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.45 mg
Quercetin 13.98 mg 2.73 mg
luteolin ~ 0.13 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, both asparagus and green bean contain significant amounts of beta-carotene and lutein + zeaxanthin.

Asparagus Green Bean
beta-carotene 449 UG 379 UG
alpha-carotene 9 UG 69 UG
lutein + zeaxanthin 710 UG 640 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Asparagus Green Bean
alpha linoleic acid 0.01 G 0.069 G
Total 0.01 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both asparagus and green bean contain small amounts of linoleic acid.

Asparagus Green Bean
linoleic acid 0.04 G 0.044 G
Total 0.04 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: Asparagus (Asparagus, raw) and Green Bean (Beans, snap, green, raw) .

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