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  6. Broccoli vs. Green beans

Broccoli vs. Green beans — In-Depth Nutrition Comparison

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Summary of differences between broccoli and green beans

  • The amount of vitamin C, vitamin K, vitamin B5, vitamin B6, folate, and phosphorus in broccoli is higher than in green beans.
  • Broccoli covers your daily need for vitamin C, 88% more than green beans.
  • Broccoli contains 8 times more vitamin B5 than green beans. While broccoli contains 0.573mg of vitamin B5, green beans contain only 0.074mg.
  • The amount of sugar in broccoli is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of broccoli is 32.

These are the specific foods used in this comparison Broccoli, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Broccoli vs Green beans infographic
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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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +116.4%
Contains more IronIron +12.3%
Contains more ZincZinc +64%
Contains more PhosphorusPhosphorus +127.6%
Contains more SeleniumSelenium +1150%
Contains more CopperCopper +16.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +35.7%
~equal in Calcium ~44mg

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 Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +819.6%
Contains more Vitamin EVitamin E +69.6%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B5Vitamin B5 +674.3%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +112.1%
Contains more FolateFolate +90.9%
~equal in Vitamin A ~32µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

Nutrient Broccoli Green beans DV% diff.
Vitamin C 89.2mg 9.7mg 88%
Vitamin K 101.6µg 47.9µg 45%
Vitamin B5 0.573mg 0.074mg 10%
Vitamin B6 0.175mg 0.056mg 9%
Folate 63µg 33µg 8%
Phosphorus 66mg 29mg 5%
Potassium 316mg 146mg 5%
Selenium 2.5µg 0.2µg 4%
Manganese 0.21mg 0.285mg 3%
Protein 2.82g 1.89g 2%
Fiber 2.6g 3.2g 2%
Vitamin B2 0.117mg 0.097mg 2%
Vitamin E 0.78mg 0.46mg 2%
Magnesium 21mg 18mg 1%
Iron 0.73mg 0.65mg 1%
Copper 0.049mg 0.057mg 1%
Zinc 0.41mg 0.25mg 1%
Polyunsaturated fat 0.038g 0.145g 1%
Sodium 33mg 1mg 1%
Fructose 0.68g 1%
Calories 34kcal 35kcal 0%
Fats 0.37g 0.28g 0%
Carbs 6.64g 7.88g 0%
Net carbs 4.04g 4.68g N/A
Calcium 47mg 44mg 0%
Sugar 1.7g 3.63g N/A
Vitamin A 31µg 32µg 0%
Vitamin B1 0.071mg 0.074mg 0%
Vitamin B3 0.639mg 0.614mg 0%
Saturated fat 0.039g 0.064g 0%
Choline 18.7mg 16.9mg 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.033mg 0.02mg 0%
Threonine 0.088mg 0.082mg 0%
Isoleucine 0.079mg 0.069mg 0%
Leucine 0.129mg 0.116mg 0%
Lysine 0.135mg 0.091mg 0%
Methionine 0.038mg 0.023mg 0%
Phenylalanine 0.117mg 0.069mg 0%
Valine 0.125mg 0.093mg 0%
Histidine 0.059mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +49.2%
Contains more FatsFats +32.1%
Contains more OtherOther +19.2%
Contains more CarbsCarbs +18.7%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -39.1%
Contains more Poly. FatPolyunsaturated fat +281.6%
~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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.