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Broccoli vs Green beans
CALORIC DENSITY
Broccoli, raw
Green beans, ckd, bld, drnd, w/salt
0.34
0.35
11090
11723

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Broccoli
Green beans
Protein = 17g
Protein = 11g
Carbohydrates = 39g
Carbohydrates = 45g
Fat = 2g
Fat = 2g
Fiber = 15g
Fiber = 18g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient broccoli green beans
Protein 17g 11g
Carbohydrate 39g 45g
Fiber 15g 18g
Fat 2g 2g
Monounsat. Fat 0g 2g
Polyunsat. Fat 0g 1g
Saturated Fat 0g 0g
broccoli
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 26%
Choline = 23%
Vitamin A = 29%
Vitamin A = 32%
Vitamin C = 700%
Vitamin C = 74%
Vitamin E = 38%
Vitamin E = 21%
Vitamin K = 747%
Vitamin K = 114%
Nutrientbroccoligreen beans
Choline26%23%
Vitamin A29%32%
Vitamin C700%74%
Vitamin E38%21%
Vitamin K747%114%

Broccoli have significantly more Vitamins E, C, K than green beans. Broccoli are a good source of Vitamin A, Vitamin E, Niacin, Magnesium, Zinc. Broccoli are a great source of Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Calcium, Phosphorus, Iron. Broccoli are an excellent source of Vitamin K, Vitamin C. Green beans are a good source of Vitamin A, Vitamin E, Niacin, Vitamin B6, Potassium, Magnesium, Phosphorus. Green beans are a great source of Vitamin C, Thiamin, Riboflavin, Calcium, Iron. Green beans are an excellent source of Vitamin K.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 42%
Vitamin B1 = 42%
Vitamin B2 = 63%
Vitamin B2 = 50%
Vitamin B3 = 31%
Vitamin B3 = 29%
Vitamin B5 = 67%
Vitamin B5 = 9%
Vitamin B6 = 94%
Vitamin B6 = 29%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbroccoligreen beans
Vitamin B142%42%
Vitamin B263%50%
Vitamin B331%29%
Vitamin B567%9%
Vitamin B694%29%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 13%
Sodium = 91%
Potassium = 53%
Potassium = 24%
Calcium = 55%
Calcium = 50%
Magnesium = 35%
Magnesium = 29%
Phosphorus = 67%
Phosphorus = 29%
Iron = 72%
Iron = 62%
Manganese = 54%
Manganese = 71%
Selenium = 33%
Selenium = 3%
Copper = 29%
Copper = 33%
Zinc = 26%
Zinc = 15%
Nutrientbroccoligreen beans
Sodium13%91%
Potasium53%24%
Calcium55%50%
Magnesium35%29%
Phosphorus67%29%
Iron72%62%
Manganese54%71%
Selenium33%3%
Copper29%33%
Zinc26%15%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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