Both green beans and broccoli are extremely healthy vegetables that should be included in a balanced diet. They are both low in calories and high in essential vitamins, minerals and antioxidants. When comparing the nutritional profiles of green beans versus broccoli, there are some key differences that may make one better than the other depending on your health goals.
Nutrient profiles
Below is a nutrient comparison of 1 cup raw green beans (125g) versus 1 cup raw broccoli florets (91g)
| Nutrient | Green beans | Broccoli |
|---|---|---|
| Calories | 31 | 31 |
| Carbohydrates | 7g | 6g |
| Fiber | 3g | 2.4g |
| Protein | 2g | 3g |
| Vitamin C | 5mg | 81mg |
| Vitamin K | 19.8μg | 92.5μg |
| Folate | 33μg | 63μg |
| Potassium | 209mg | 288mg |
| Calcium | 37mg | 40mg |
| Iron | 2mg | 0.7mg |
As you can see from the table, broccoli contains higher amounts of most vitamins and minerals. It is exceptionally high in vitamins C and K. Green beans contain slightly more fiber and iron.
Vitamin C
One cup of broccoli contains over 80mg of vitamin C, providing 93% of your Reference Daily Intake (RDI). Vitamin C is a powerful antioxidant that boosts immunity, helps synthesize collagen for healthy skin and wounds, and aids iron absorption.
Green beans only have 5mg of vitamin C per cup, meeting just 6% of the RDI. So broccoli is clearly superior for vitamin C content.
Vitamin K
Broccoli is one of the best plant-based sources of vitamin K. One cup provides over 90μg, giving you over 100% of your RDI for this vitamin. Vitamin K plays a vital role in blood clotting and bone health.
Green beans have moderate amounts of vitamin K providing about 20μg per cup, which is around 25% of your daily needs. Broccoli is again the winner when it comes to vitamin K content.
Folate
Folate is a B vitamin that is important for cell growth and development. It may also help prevent certain birth defects when consumed by pregnant women.
Both broccoli and green beans are good sources of folate. Broccoli contains approximately 63μg of folate per cup, giving you 16% of your RDI. Green beans provide 33μg per cup, which is 8% of the RDI.
So while broccoli contains more folate, both vegetables can help you meet your daily folate requirements.
Potassium
Potassium helps balance electrolytes, maintains fluid balance, transmits nerve signals and supports muscle function. Broccoli wins when it comes to potassium as well, providing 288mg per cup versus 209mg in green beans.
Calcium
Calcium is essential for strong bones and teeth. Green beans and broccoli contain similar amounts of calcium per cup, with 37mg and 40mg respectively. So there is no clear winner here.
Iron
Iron helps transport oxygen around the body and supports enzyme and immune function. Green beans contain slightly more iron with 2mg per cup versus 0.7mg in broccoli.
However, the iron in green beans is non-heme iron which is not absorbed as well as the heme iron found in animal products. Broccoli also contains vitamin C which boosts iron absorption, so the actual usable iron content of broccoli may be higher.
Fiber
Both vegetables provide fiber, an important nutrient for digestive and heart health. Green beans contain 3g of fiber per cup, while broccoli has 2.4g. So green beans just edge out broccoli when it comes to fiber content.
Carbohydrates
If you are monitoring carb intake, green beans may be the better choice with 7g of carbs versus 6g in broccoli per cup. However, broccoli has a lower glycemic index, meaning it does not spike blood sugar as quickly. So for most people watching carbs, either choice is fine.
Micronutrients and phytochemicals
Along with the vitamins and minerals listed already, broccoli and green beans contain a variety of other micronutrients like magnesium, phosphorus, zinc, copper and manganese. Broccoli generally contains higher amounts of these trace minerals.
Both vegetables also supply beneficial plant compounds like carotenoids and polyphenols that act as antioxidants and anti-inflammatories. One particular compound in broccoli called sulforaphane may have potent anti-cancer effects.
Weight loss
Green beans and broccoli can both support a weight loss diet. They are low in calories, high in fiber to help you feel full, have a low glycemic load and provide essential nutrients. Broccoli may have a slight advantage thanks to its high protein content (3g per cup versus 2g in green beans).
Overall both vegetables are excellent choices for weight management, so you can’t go wrong incorporating either one into a low calorie, high nutrient diet.
Conclusion
In conclusion, based on the nutritional profiles, broccoli generally comes out on top as the healthier choice. It contains higher amounts of most vitamins, minerals and antioxidants. Broccoli really shines when it comes to its high concentrations of immunity boosting vitamin C and blood-clotting vitamin K.
However, green beans hold their own with slightly higher amounts of certain nutrients like fiber, iron, potassium and carbohydrates. They make an excellent addition to any diet as well.
Since both vegetables provide different nutritional benefits, the best option is to eat a variety of both as part of a plant-based diet. By combining green beans and broccoli, you can maximize the wide range of vitamins, minerals, fiber and antioxidants they provide.
Aim for 1-2 cups per day of these healthy greens. Roast them, steam them, add them to salads, pastas, soups and more. Mix up your cooking methods and aim to eat the rainbow when it comes to fruits and veggies. Your body will thank you.
References
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
Kris-Etherton PM, et al. Bioactive compounds in nutrition and health. Food Technology. 2002;56(11):89–92.
Manchali S, et al. Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods. 2012;4(1):94-106.
Miglio C, et al. Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. Journal of Agricultural and Food Chemistry. 2008;56(1):139-47.
Singh J, et al. Health benefits of broccoli- a review. Journal of Food Processing & Technology. 2015;6(2):1.