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.
Detailed nutritional comparison of white beans and broccoli 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: White Beans (Beans, white, mature seeds, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Beans src
Image of Broccoli src

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, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Broccoli
Protein 25% 27%
Carbohydrates 73% 64%
Fat 2% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Beans or Broccoli .

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Broccoli (Broccoli, raw) .

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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.