Ingredients

Green Beans vs Asparagus: Absolute Comparison Guide

4 Mins read

Green beans and asparagus are both nutritious. They are similar in appearance but different in taste and nutrient content. People usually need clarification when choosing between two asparagus vs green beans

In this article, we will compare and contrast green beans and asparagus in terms of their nutritional value, taste, and cooking methods to help you choose the best vegetable for your next meal. So, let’s dive into the green beans vs. asparagus debate and determine which one comes out on top.

What are Green beans?

Green beans

Green beans are the young, immature fruits of many varieties of the common bean (Phaseolus vulgaris), the most widely grown green bean in North America. There are numerous popular names for green beans, such as French beans and string beans.

While green beans are nutritious and healthy, they cannot give you superhuman abilities.

What is Asparagus?

Asparagus

Asparagus, or sparrow grass, scientific name Asparagus officinalis, genus Asparagus is a perennial flowering plant species belonging to the Asparagaceae family. The natural range of asparagus varies according to the source, although it often includes the majority of Europe along with western temperate Asia.

It is frequently used as a crop for vegetables. Spring vegetables are made from fresh shoots. Louis XIV, the king of France, stated, “Asparagus is the food of the kings.”

Taste Comparison: Green Beans vs Asparagus

Asparagus is not sweet like green beans and has a strong flavor and unique beany taste. A raw or fresh green bean has a grassy, slightly bitter taste and is fibrous and snappy. In comparison, all varieties of asparagus are prized for their flavor, which is buttery sweet with a tinge of bitterness from the earth.

VegetableTextureTaste
Green beansCrunchySlightly sweet and grassy
AsparagusTenderSlightly butter and nutty

Sautéed or steamed green beans taste pleasant, while roasted or grilled asparagus gives a bitter taste.

Nutrition Comparison: Green Beans vs Asparagus

Green beans and asparagus are nutritious vegetables but differ in nutrient content and health benefits.

Green beans and asparagus are nutritious and healthy choices that give us essential nutrients such as vitamins, antioxidants, and minerals to support our health and well-being.

The nutrient values can vary depending on factors such as cooking method, ripeness, and soil conditions. Additionally, recommended daily allowances (RDA) may differ based on individual needs and factors such as age and gender.

Here is the approximate nutrient breakdown for one cup (100g) of cooked green beans and asparagus:

  • Carbohydrates: Green beans have high carbohydrates, 7.1g per 100g, compared to asparagus, which is 5.2g per 100g of cooked vegetables.
  • Protein: in terms of protein, green beans have low protein content (1.8g) while asparagus has 2.9g. overall both vegetables have low protein as compared to other green vegetables.
  • Calories: The calories in asparagus are 27, while in green beans, it’s 31. Both vegetables, greens, and beans have high calories per 100 grams of asparagus and green beans.
  • Fiber: The green bean’s fiber content is high, 3.4g, compared to asparagus, 2.8g. Fiber is important for maintaining digestive health and promoting feelings of fullness.
  • Vitamins: Both vegetables offer a range of important vitamins, as green beans have vitamin C (12% RDA), vitamin K (21% RDA), and vitamin A (4% RDA), while asparagus have vitamin K (60% RDA), vitamin C (12% RDA), vitamin A (13% RDA)
  • Fat: One cup of cooked asparagus and green beans contains around 0.2 grams of fat. Mostly green vegetables are low in fat content.
  • Sugar: 100 grams of cooked asparagus contains around 2.2 grams of sugar, while 100 grams of cooked green beans contain about 3.3 grams of sugar.

Micronutrients profile of green beans and asparagus

Asparagus is green beans respectively: Sodium: 2mg, 6mg; Potassium: 202mg, 211mg; Calcium: 24mg, 37mg; Iron: 2.14mg, 1.03mg; Magnesium: 14mg, 25mg; Phosphorus: 52mg, 38mg; Zinc: 0.54mg, 0.24mg.

Preparation Comparison: Green Beans vs Asparagus

VegetablePreparationCooking methodStorage option
Green BeansEasy to prepareBoiled, steamed, sautéedBlanch and freeze
AsparagusRequire trimmingRoasted, grilled, sautéedRefrigerate, blanch, and freeze

The best cooking, serving, and storage method depends on personal preference and recipe.

Culinary uses of Asparagus and Green beans

Green beans are commonly eaten cooked, often as a side dish or in a salad, while asparagus can be prepared in a variety of ways, such as grilled, roasted, or sautéed, and is often served as a side dish or used in pasta dishes or salads.

Asparagus

  • Grilled or roasted and served as a side dish
  • Used in omelets or quiches
  • Served with hollandaise sauce or lemon butter
  • Used in pasta dishes, risotto, or fettuccine with creamy asparagus sauce

Green beans

  • Used in casseroles or baked dishes, such as green bean casserole
  • Served cold in salads, such as a green bean and tomato salad
  • Blanched and served as a snack with dips, such as hummus or ranch dressing
  • Added to sandwiches or wraps

Green Beans vs Asparagus: Which One Should You Choose?

Green beans vs asparagus

Asparagus and green beans are delectable and packed with vitamins, making them a difficult choice. Green beans and asparagus are pleasant vegetables with health-promoting minerals and vitamins that we should all consume more of, even though they differ greatly in many ways.

Green beans are fairly simple to grow annual vine or shrub. Crops develop so swiftly that they can be harvested while the seeds are planted. Asparagus takes longer to grow and is best left unharvested for three years, but once planted, it won’t need to be renewed because it is expensive to buy in the market and has perennial crowns.

The choice depends on your preference. Go for green beans if you prefer a sweeter taste and crunchy texture. If you prefer a nutty flavor and tender texture, go for asparagus.

Final Words

To sum up, despite their distinctions, green beans and asparagus are great vegetables. They also include a lot of vitamins and minerals. Green beans and asparagus both provide a lot of potassium and dietary fiber. A fantastic source of iron is asparagus, while vitamin C is abundant in green beans. So, it’s up to you to decide which one you prefer based on your taste and nutritional preferences.

FAQs

Which one is better, asparagus and green beans?

It’s difficult to say which is better, asparagus and green beans, as both are healthy and nutritious vegetables with unique nutritional profiles. Both asparagus and green beans offer unique nutritional benefits. Asparagus is richer in Iron, Copper, Vitamin B1, and Vitamin E, while green beans contain more Vitamin C.

Which vegetable should I choose if I want to increase my Vitamin C intake?

Green beans are a better choice for increasing Vitamin C intake than asparagus.

Can asparagus provide the daily recommended intake of iron?

Yes, garden asparagus covers your daily need for Iron 14% more than green bean.

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About author
Ray Delucci is a chef and content creator with over 10 years of experience in the restaurant industry. He has worked managing restaurants, in food manufacturing and food product development. He is also the creator of Line Cook Thoughts, a podcast and social media brand focused on sharing the thoughts of everyday cooks in the food world. He is currently located in the Greater Chicago Area.
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