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Nutritional Value of Green Beans and Asparagus

Asparagus vs. Green Beans

Spears or strings — which do you prefer? When it comes to serving up the green sides, I often choose between asparagus spears and green beans. My kids love them both, and they both go with a variety of meal choices, making them staples in my fridge. While I know they are both good for the body, they surely must have some nutritional differences.

Ready to see them for yourself?
To make sure we're comparing the foods on even playing fields, the nutritional value chart below is based on one cup of each vegetable boiled, drained, and without salt.

One cup asparagus One cup green beans
Calories
20
44
Total Fat (g)
0.2
0.3
Carbs (g)
3.7
9.8
Fiber (g)
1.8
4
Sugar (g)
1.2
1.9
Protein (g)
2.2
2.4

While very similar in their nutritional values, the green beans have a bit of a higher carb and fiber content than their tier-tipped friends. They are both low in saturated fat, have no cholesterol (yay for the heart!), and are rich in calcium, dietary fiber, iron, manganese, magnesium, potassium, riboflavin, thiamin, and vitamins A and C. In addition to all of those benefits, asparagus also has high levels of niacin, phosphorus, selenium, vitamin B6, and zinc. Not too shabby for a bunch of green spears, eh? The next time I'm debating in the produce aisle, I may just throw two bushels in my basket. All of the benefits you reap from the garden grub may make the asparagus aftermath all worthwhile.

Image Source: Thinkstock
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katialoves katialoves 5 years
*no pun intended
katialoves katialoves 5 years
i prefer asparagus but love green beans too. there is an easy green bean recipe on my sugar page the thing i dislike about asparagus is the time consuming prep. anyone have tips?
Spectra Spectra 5 years
I love them both, but usually green beans are cheaper. When asparagus is in season, I eat it all the time.
ClassicalTorture ClassicalTorture 5 years
I love green beans. I hate asparagus with the fire of a thousand suns.
mandyo11 mandyo11 5 years
Asparagus has got to be one of my all time favorite veggies. Had no idea they were so low in carbs.
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