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  6. Green bean vs. Zucchini

Green bean vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Green bean and Zucchini

  • Green bean has more Vitamin K, and Fiber, however, Zucchini is richer in Vitamin C, and Vitamin B6.
  • Green bean covers your daily Vitamin K needs 36% more than Zucchini.
  • Zucchini has 3 times less Fiber than Green bean. Green bean has 3.2g of Fiber, while Zucchini has 1g.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw.

Infographic

Green bean vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Green bean
Green bean
5
:
3
Zucchini
Zucchini
Contains more Calcium +175%
Contains more Iron +75.7%
Contains less Sodium -87.5%
Contains more Manganese +61%
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +28%
Equal in Magnesium - 18
Equal in Copper - 0.053
Equal in Selenium - 0.2
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +175%
Contains more Iron +75.7%
Contains less Sodium -87.5%
Contains more Manganese +61%
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +28%
Equal in Magnesium - 18
Equal in Copper - 0.053
Equal in Selenium - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Green bean
Green bean
7
:
3
Zucchini
Zucchini
Contains more Vitamin A +216.5%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +36.1%
Contains more Folate +37.5%
Contains more Vitamin K +1014%
Contains more Vitamin C +84.5%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +191.1%
Equal in Vitamin B2 - 0.094
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +216.5%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +36.1%
Contains more Folate +37.5%
Contains more Vitamin K +1014%
Contains more Vitamin C +84.5%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +191.1%
Equal in Vitamin B2 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
3
:
2
Zucchini
Zucchini
Contains more Protein +56.2%
Contains more Carbs +153.4%
Contains more Other +28.1%
Contains more Fats +14.3%
Equal in Water - 94.79
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +56.2%
Contains more Carbs +153.4%
Contains more Other +28.1%
Contains more Fats +14.3%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
0
Zucchini
Zucchini
Contains less Saturated Fat -23.8%
Contains more Polyunsaturated fat +59.3%
Equal in Monounsaturated Fat - 0.011
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -23.8%
Contains more Polyunsaturated fat +59.3%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Zucchini
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Green bean Zucchini Opinion
Net carbs 4.68g 2.11g Green bean
Protein 1.89g 1.21g Green bean
Fats 0.28g 0.32g Zucchini
Carbs 7.88g 3.11g Green bean
Calories 35kcal 17kcal Green bean
Fructose 1.38g Zucchini
Sugar 3.63g 2.5g Zucchini
Fiber 3.2g 1g Green bean
Calcium 44mg 16mg Green bean
Iron 0.65mg 0.37mg Green bean
Magnesium 18mg 18mg
Phosphorus 29mg 38mg Zucchini
Potassium 146mg 261mg Zucchini
Sodium 1mg 8mg Green bean
Zinc 0.25mg 0.32mg Zucchini
Copper 0.057mg 0.053mg Green bean
Manganese 0.285mg 0.177mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 633IU 200IU Green bean
Vitamin A RAE 32µg 10µg Green bean
Vitamin E 0.46mg 0.12mg Green bean
Vitamin C 9.7mg 17.9mg Zucchini
Vitamin B1 0.074mg 0.045mg Green bean
Vitamin B2 0.097mg 0.094mg Green bean
Vitamin B3 0.614mg 0.451mg Green bean
Vitamin B5 0.074mg 0.204mg Zucchini
Vitamin B6 0.056mg 0.163mg Zucchini
Folate 33µg 24µg Green bean
Vitamin K 47.9µg 4.3µg Green bean
Tryptophan 0.02mg 0.01mg Green bean
Threonine 0.082mg 0.029mg Green bean
Isoleucine 0.069mg 0.044mg Green bean
Leucine 0.116mg 0.071mg Green bean
Lysine 0.091mg 0.067mg Green bean
Methionine 0.023mg 0.018mg Green bean
Phenylalanine 0.069mg 0.043mg Green bean
Valine 0.093mg 0.054mg Green bean
Histidine 0.035mg 0.026mg Green bean
Saturated Fat 0.064g 0.084g Green bean
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.145g 0.091g Green bean
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Green bean
16%
Zucchini
Minerals Daily Need Coverage Score
14%
Green bean
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.13g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 5)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $1.4)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.02g)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.