Which is Healthier, Green Beans or Broccoli? A Comprehensive Nutritional Guide

October 6, 2025 •

4 min read

According to the Dietary Guidelines for Americans, consuming 2 to 3 cups of vegetables daily is a key part of a healthy diet. But when faced with the choice in the produce aisle, many people wonder: Which is healthier, green beans or broccoli? The answer is more nuanced than a simple verdict, with both vegetables offering unique and powerful health benefits.

Quick Summary

This guide provides a detailed nutritional comparison of green beans and broccoli, highlighting their primary vitamin, mineral, and antioxidant strengths. It explores their unique health benefits, discusses optimal cooking methods, and helps you decide which vegetable best fits your dietary goals.

Key Points

Nutritional Powerhouses: Both green beans and broccoli are low-calorie, low-fat sources of vitamins, minerals, and fiber, making them excellent choices for any diet.
Cancer-Fighting Compounds: Broccoli contains the unique and potent anti-cancer compound, sulforaphane, which green beans lack.
Rich in Antioxidants: Broccoli is higher in many antioxidants, but green beans also contain beneficial compounds like lutein and beta-carotene.
Folate Source: Green beans provide a good amount of folate, a B vitamin crucial for pregnancy and mood regulation, although broccoli has slightly more.
Cooking Method Matters: To maximize nutrient retention, steaming, roasting, or sautéing is better than boiling for both vegetables.
Variety is Key: Instead of picking a single winner, incorporating both green beans and broccoli into your diet ensures you get a wide range of essential nutrients.

The Nutritional Breakdown: Head-to-Head

When comparing green beans and broccoli, a side-by-side analysis of their nutritional profiles reveals distinct strengths. Both are excellent low-calorie, high-fiber additions to your diet, but they excel in different areas based on a standard 1-cup serving.

Comparison Table: Green Beans vs. Broccoli (per 1 cup, cooked)


Nutrient	Green Beans	Broccoli	Key Difference
Calories	~44 kcal	~55 kcal	Very low in both.
Protein	~2.4 g	~3.7 g	Broccoli is a slightly better source.
Fiber	~4 g	~5.1 g	Broccoli has more dietary fiber.
Vitamin C	~12.1 mg (13% DV)	~101.2 mg (112% DV)	Broccoli is far superior in Vitamin C content.
Vitamin K	~59.9 mcg (50% DV)	~220 mcg (183% DV)	Broccoli provides significantly more Vitamin K.
Folate (B9)	~41.2 mcg (10% DV)	~65 mcg (16% DV)	Both are good sources, but broccoli has a slight edge.
Antioxidants	Alpha-carotene, lutein, vitamin C	Sulforaphane, flavonoids (quercetin, kaempferol), lutein, beta-carotene	Broccoli contains sulforaphane, a highly studied cancer-fighting compound.

Health Benefits of Broccoli

Broccoli, a member of the cruciferous family, is often celebrated for its unique bioactive compounds that offer impressive health protection.

Potent Anti-Cancer Properties: Broccoli is the best dietary source of sulforaphane, a sulfur-rich compound formed when the vegetable is chopped or chewed. Sulforaphane has been extensively studied for its ability to protect against various cancers, including breast, prostate, and colon.
High in Antioxidants: Beyond sulforaphane, broccoli is packed with other antioxidants like vitamin C, quercetin, and kaempferol. These compounds help neutralize free radicals, reduce oxidative stress, and lower inflammation throughout the body.
Rich in Vitamin K: For bone health and blood clotting, broccoli is a powerhouse of Vitamin K, with a single cup providing well over the daily recommended value. This nutrient plays a crucial role in regulating calcium deposition and may help prevent osteoporosis.
Supports Heart and Gut Health: The fiber, antioxidants, and anti-inflammatory properties of broccoli work together to promote cardiovascular health, lower cholesterol, and support a healthy digestive system.

Health Benefits of Green Beans

While lacking broccoli's renowned sulforaphane, green beans are a nutrient-dense and delicious vegetable with distinct benefits of their own.

Excellent Source of Folate: Green beans are particularly rich in folate, a B vitamin essential for cell growth and DNA synthesis. This makes them a great choice for pregnant women, as adequate folate intake can reduce the risk of certain birth defects. Folate also helps regulate mood-affecting neurotransmitters.
Good for Digestion: High in both soluble and insoluble fiber, green beans aid digestion, promote regular bowel movements, and help maintain a healthy gut microbiome. The fiber content also helps you feel full, supporting weight management efforts.
Key Vitamins and Minerals: Green beans provide a solid dose of essential vitamins, including Vitamin K for bone health and Vitamin C for immune support. They also offer minerals like iron and potassium, with some experts noting their iron content is especially good for combating anemia.
Carotenoid Antioxidants: These vegetables contain carotenoids, such as lutein and beta-carotene, which are beneficial for eye health and may help protect against age-related macular degeneration.

Cooking for Optimal Nutrition

The way you prepare these vegetables can significantly impact their nutritional value. Water-soluble nutrients like vitamin C and some antioxidants can leach into cooking water if boiled.

For best results, aim for cooking methods that minimize nutrient loss:

Steaming: Gently steaming broccoli or green beans is one of the healthiest methods, as it preserves most of the nutrients, especially heat-sensitive vitamins like C. For broccoli, a short steam of 3-4 minutes is ideal to preserve sulforaphane.
Roasting or Sautéing: These methods are great for flavor and nutrient retention. A light roast or quick sauté with olive oil can create a delicious side dish while protecting nutrients. Cooking green beans in a heart-healthy oil is often recommended over boiling.
Eating Raw: Both can be enjoyed raw, either as part of a salad or a crunchy snack. This method guarantees no nutrient loss from cooking.

Conclusion: Which is the Winner?

Ultimately, there is no single "winner" in the green beans versus broccoli debate. Both are incredibly healthy and can be part of a balanced diet. The best choice depends on your specific nutritional needs and flavor preferences.

Choose broccoli if you want a powerful dose of Vitamin C, are interested in the potential anti-cancer benefits of sulforaphane, or need a boost of Vitamin K for bone health.
Choose green beans if you prefer a milder flavor, want a good source of folate (especially if pregnant), or are looking for gut-friendly fiber.

The most important takeaway is to incorporate a variety of vegetables into your diet. By enjoying both green beans and broccoli, you ensure your body receives a broader spectrum of essential nutrients, antioxidants, and plant compounds.

For more information on the health benefits of specific vegetables, consult reliable nutrition resources, such as the National Institutes of Health.

Frequently Asked Questions

Broccoli has slightly more dietary fiber per serving than green beans, though both are considered high-fiber foods that support digestive health.

While both contain Vitamin K and calcium, broccoli provides a significantly higher amount of Vitamin K per serving, making it a particularly strong contributor to bone health.

Yes, both green beans and broccoli can be eaten raw. Eating them raw preserves all their nutrients, though some bioactive compounds in broccoli, like sulforaphane, are formed when the vegetable is chewed or chopped.

Yes, broccoli is generally considered more potent for fighting inflammation due to its rich content of bioactive compounds like sulforaphane, quercetin, and kaempferol.

Green beans are slightly lower in both calories and carbohydrates per cup, but the difference is minimal. Both are excellent choices for weight management.

To preserve nutrients in green beans, steaming or lightly sautéing them in heart-healthy oil is the best approach. Avoid prolonged boiling, which can cause nutrients to leach into the water.

Broccoli has a slightly higher protein content per serving compared to green beans, though neither is considered a primary source of protein.

Both vegetables support heart health through fiber, but broccoli's higher levels of antioxidants and Vitamin K, which helps regulate calcium in arteries, give it a slight edge.