White Beans vs. Broccoli
Nutrition comparison of White Beans and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and broccoli:
- Both broccoli and white beans are high in calcium, dietary fiber and potassium.
- Broccoli has 69% less carbohydrates than white bean.
- Broccoli has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and broccoli has 70% less calories than white bean - broccoli has 34 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in carbs, lighter in fat and similar to broccoli for protein. White beans has a macronutrient ratio of 25:73:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Broccoli | |
|---|---|---|
| Protein | 25% | 28% |
| Carbohydrates | 73% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 69% less carbohydrates than white bean - broccoli has 6.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both broccoli and white beans are high in dietary fiber. White bean has 85% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Broccoli and white beans contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 157% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both broccoli and white beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than white bean - broccoli has 89.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than white bean - broccoli has 31ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Broccoli and white beans contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 34 times more Vitamin K than white bean - broccoli has 101.6ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and broccoli contain significant amounts of thiamin and folate.
| White Beans | Broccoli | |
|---|---|---|
| Thiamin | 0.096 MG | 0.071 MG |
| Riboflavin | 0.037 MG | 0.117 MG |
| Niacin | 0.113 MG | 0.639 MG |
| Pantothenic acid | 0.185 MG | 0.573 MG |
| Vitamin B6 | 0.075 MG | 0.175 MG |
| Folate | 65 UG | 63 UG |
Minerals
calcium
Both broccoli and white beans are high in calcium. White bean has 55% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 310% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both broccoli and white beans are high in potassium. White bean has 44% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| White Beans | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.0215 G |
| Total | 0.056 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and broccoli contain significant amounts of linoleic acid.
| White Beans | Broccoli | |
|---|---|---|
| linoleic acid | 0.067 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.067 G | 0.055 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: White Beans (Beans, white, mature seeds, canned) and Broccoli (Broccoli, raw) .
White Beans g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 broccoli or white beans contain more calories in 100 grams?White bean is high in calories and broccoli has 70% less calories than white bean - broccoli has 34 calories in 100g and white bean has 114 calories.
Does broccoli or white beans have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than white bean - broccoli has 6.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does broccoli or white beans contain more calcium?
Both broccoli and white beans are high in calcium. White bean has 60% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and white bean has 73mg of calcium.
Does broccoli or white beans contain more potassium?
Both broccoli and white beans are high in potassium. White bean has 40% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and white bean has 454mg of potassium.