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.
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.
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, lighter in carbs and heavier in fat compared to green bean per calorie. Collard greens has a macronutrient ratio of 31:56:13 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 | 56% | 76% |
| Fat | 13% | 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 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: Collard Greens (Collards, raw) and Green Bean (Beans, snap, green, raw) .
Collard Greens g
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Daily Values (%) |
Green Bean g
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
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| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin C | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.