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


Image of Broccoli src
Image of Green Bean src

Here's an infographic summarizing the nutritional differences between broccoli and green bean. marks particularly rich nutrients.


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 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) .

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