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  6. Zucchini vs. Green bean

Zucchini vs. Green bean — In-Depth Nutrition Comparison

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Significant differences between Zucchini and Green bean

  • Zucchini has more Vitamin C, and Vitamin B6, however, Green bean is richer in Vitamin K, and Fiber.
  • Green bean covers your daily Vitamin K needs 36% more than Zucchini.
  • Green bean has 3 times less Vitamin B6 than Zucchini. Zucchini has 0.163mg of Vitamin B6, while Green bean has 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 bean 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.
Zucchini
Zucchini
3
:
5
Green bean
Green bean
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +28%
Contains more Calcium +175%
Contains more Iron +75.7%
Contains less Sodium -87.5%
Contains more Manganese +61%
Equal in Magnesium - 18
Equal in Copper - 0.057
Equal in Selenium - 0.2
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Phosphorus +31%
Contains more Potassium +78.8%
Contains more Zinc +28%
Contains more Calcium +175%
Contains more Iron +75.7%
Contains less Sodium -87.5%
Contains more Manganese +61%
Equal in Magnesium - 18
Equal in Copper - 0.057
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.
Zucchini
Zucchini
3
:
7
Green bean
Green bean
Contains more Vitamin C +84.5%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +191.1%
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%
Equal in Vitamin B2 - 0.097
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%
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%
Contains more Vitamin C +84.5%
Contains more Vitamin B5 +175.7%
Contains more Vitamin B6 +191.1%
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%
Equal in Vitamin B2 - 0.097

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
2
Green bean
Green bean
Contains less Saturated Fat -23.8%
Contains more Polyunsaturated fat +59.3%
Equal in Monounsaturated Fat - 0.011
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 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.
Zucchini Green bean
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 Zucchini Green bean Opinion
Net carbs 2.11g 4.68g Green bean
Protein 1.21g 1.89g Green bean
Fats 0.32g 0.28g Zucchini
Carbs 3.11g 7.88g Green bean
Calories 17kcal 35kcal Green bean
Fructose 1.38g Zucchini
Sugar 2.5g 3.63g Zucchini
Fiber 1g 3.2g Green bean
Calcium 16mg 44mg Green bean
Iron 0.37mg 0.65mg Green bean
Magnesium 18mg 18mg
Phosphorus 38mg 29mg Zucchini
Potassium 261mg 146mg Zucchini
Sodium 8mg 1mg Green bean
Zinc 0.32mg 0.25mg Zucchini
Copper 0.053mg 0.057mg Green bean
Manganese 0.177mg 0.285mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 200IU 633IU Green bean
Vitamin A RAE 10µg 32µg Green bean
Vitamin E 0.12mg 0.46mg Green bean
Vitamin C 17.9mg 9.7mg Zucchini
Vitamin B1 0.045mg 0.074mg Green bean
Vitamin B2 0.094mg 0.097mg Green bean
Vitamin B3 0.451mg 0.614mg Green bean
Vitamin B5 0.204mg 0.074mg Zucchini
Vitamin B6 0.163mg 0.056mg Zucchini
Folate 24µg 33µg Green bean
Vitamin K 4.3µg 47.9µg Green bean
Tryptophan 0.01mg 0.02mg Green bean
Threonine 0.029mg 0.082mg Green bean
Isoleucine 0.044mg 0.069mg Green bean
Leucine 0.071mg 0.116mg Green bean
Lysine 0.067mg 0.091mg Green bean
Methionine 0.018mg 0.023mg Green bean
Phenylalanine 0.043mg 0.069mg Green bean
Valine 0.054mg 0.093mg Green bean
Histidine 0.026mg 0.035mg Green bean
Saturated Fat 0.084g 0.064g Green bean
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.091g 0.145g 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
Zucchini Green bean
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
16%
Zucchini
24%
Green bean
Minerals Daily Need Coverage Score
12%
Zucchini
14%
Green bean

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