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  6. Green beans vs. Zucchini

Green beans vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between green beans and zucchini

  • Green beans have more vitamin K, fiber, and vitamin A; however, zucchini is richer in vitamin C and vitamin B6.
  • Green beans cover your daily vitamin K needs 36% more than zucchini.
  • Zucchini has 3 times less fiber than green beans. Green beans have 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 beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +175%
Contains more IronIron +75.7%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +61%
Contains more PotassiumPotassium +78.8%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +31%
~equal in Magnesium ~18mg
~equal in Copper ~0.053mg
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +64.4%
Contains more Vitamin B3Vitamin B3 +36.1%
Contains more Vitamin KVitamin K +1014%
Contains more FolateFolate +37.5%
Contains more Vitamin CVitamin C +84.5%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +191.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Zucchini DV% diff.
Vitamin K 47.9µg 4.3µg 36%
Vitamin C 9.7mg 17.9mg 9%
Fiber 3.2g 1g 9%
Vitamin B6 0.056mg 0.163mg 8%
Manganese 0.285mg 0.177mg 5%
Iron 0.65mg 0.37mg 4%
Calcium 44mg 16mg 3%
Potassium 146mg 261mg 3%
Vitamin B5 0.074mg 0.204mg 3%
Carbs 7.88g 3.11g 2%
Vitamin A 32µg 10µg 2%
Vitamin E 0.46mg 0.12mg 2%
Vitamin B1 0.074mg 0.045mg 2%
Folate 33µg 24µg 2%
Fructose 1.38g 2%
Calories 35kcal 17kcal 1%
Protein 1.89g 1.21g 1%
Zinc 0.25mg 0.32mg 1%
Phosphorus 29mg 38mg 1%
Vitamin B3 0.614mg 0.451mg 1%
Choline 16.9mg 9.5mg 1%
Fats 0.28g 0.32g 0%
Net carbs 4.68g 2.11g N/A
Magnesium 18mg 18mg 0%
Sugar 3.63g 2.5g N/A
Copper 0.057mg 0.053mg 0%
Sodium 1mg 8mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B2 0.097mg 0.094mg 0%
Saturated fat 0.064g 0.084g 0%
Monounsaturated fat 0.011g 0.011g 0%
Polyunsaturated fat 0.145g 0.091g 0%
Tryptophan 0.02mg 0.01mg 0%
Threonine 0.082mg 0.029mg 0%
Isoleucine 0.069mg 0.044mg 0%
Leucine 0.116mg 0.071mg 0%
Lysine 0.091mg 0.067mg 0%
Methionine 0.023mg 0.018mg 0%
Phenylalanine 0.069mg 0.043mg 0%
Valine 0.093mg 0.054mg 0%
Histidine 0.035mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +56.2%
Contains more CarbsCarbs +153.4%
Contains more OtherOther +28.1%
Contains more FatsFats +14.3%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Poly. FatPolyunsaturated fat +59.3%
~equal in Monounsaturated fat ~0.011g

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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 beans - 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.