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.
Detailed nutritional comparison of green bean and zucchini 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: Green Bean (Beans, snap, green, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Green Bean src
Image of Zucchini src

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


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 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

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