Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Green beans

Zucchini vs. Green beans — In-Depth Nutrition Comparison

Compare

Significant differences between zucchini and green beans

  • Zucchini has more vitamin C and vitamin B6; however, green beans are richer in vitamin K, fiber, and vitamin A.
  • Green beans cover your daily vitamin K needs 36% more than zucchini.
  • Green beans have 3 times less vitamin B6 than zucchini. Zucchini has 0.163mg of vitamin B6, while green beans have 0.056mg.

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

Infographic

Zucchini vs Green beans 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% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 PotassiumPotassium +78.8%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +31%
Contains more CalciumCalcium +175%
Contains more IronIron +75.7%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +61%
~equal in Magnesium ~18mg
~equal in Copper ~0.057mg
~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 Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +84.5%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +191.1%
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 CholineCholine +77.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

People also compare

Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant
Green beans
Green beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Green beans
Green beans vs Navy bean raw
Navy bean raw
Green beans
Green beans vs Artichoke
Artichoke

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.