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  6. Bean raw vs. Summer squash

Bean raw vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between bean raw and summer squash

  • The amount of folate, copper, iron, fiber, vitamin B1, phosphorus, selenium, manganese, magnesium, and potassium in bean raw is higher than in summer squash.
  • Bean raw covers your daily need for folate, 124% more than summer squash.
  • Bean raw contains 140 times more selenium than summer squash. While bean raw contains 27.9µg of selenium, summer squash contains only 0.2µg.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of bean raw is 33.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Squash, summer, all varieties, raw.

Infographic

Bean raw vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +935.3%
Contains more CalciumCalcium +653.3%
Contains more PotassiumPotassium +431.7%
Contains more IronIron +1348.6%
Contains more CopperCopper +1651%
Contains more ZincZinc +686.2%
Contains more PhosphorusPhosphorus +981.6%
Contains more ManganeseManganese +556%
Contains more SeleniumSelenium +13850%
Contains less SodiumSodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +1385.4%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin B3Vitamin B3 +141.1%
Contains more Vitamin B5Vitamin B5 +406.5%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin KVitamin K +86.7%
Contains more FolateFolate +1710.3%
Contains more CholineCholine +888.1%
Contains more Vitamin CVitamin C +169.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Summer squash DV% diff.
Folate 525µg 29µg 124%
Copper 0.893mg 0.051mg 94%
Iron 5.07mg 0.35mg 59%
Fiber 15.5g 1.1g 58%
Vitamin B1 0.713mg 0.048mg 55%
Phosphorus 411mg 38mg 53%
Selenium 27.9µg 0.2µg 50%
Manganese 1.148mg 0.175mg 42%
Protein 21.42g 1.21g 40%
Magnesium 176mg 17mg 38%
Potassium 1393mg 262mg 33%
Vitamin B6 0.474mg 0.218mg 20%
Carbs 62.55g 3.35g 20%
Zinc 2.28mg 0.29mg 18%
Calories 347kcal 16kcal 17%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.155mg 13%
Vitamin C 6.3mg 17mg 12%
Choline 66.2mg 6.7mg 11%
Calcium 113mg 15mg 10%
Vitamin B2 0.212mg 0.142mg 5%
Vitamin B3 1.174mg 0.487mg 4%
Fats 1.23g 0.18g 2%
Polyunsaturated fat 0.407g 0.089g 2%
Vitamin K 5.6µg 3µg 2%
Fructose 0g 0.95g 1%
Saturated fat 0.235g 0.044g 1%
Monounsaturated fat 0.229g 0.016g 1%
Vitamin A 0µg 10µg 1%
Vitamin E 0.21mg 0.12mg 1%
Net carbs 47.05g 2.25g N/A
Sugar 2.11g 2.2g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.237mg 0.011mg 0%
Threonine 0.81mg 0.028mg 0%
Isoleucine 0.871mg 0.042mg 0%
Leucine 1.558mg 0.069mg 0%
Lysine 1.356mg 0.065mg 0%
Methionine 0.259mg 0.017mg 0%
Phenylalanine 1.095mg 0.041mg 0%
Valine 0.998mg 0.053mg 0%
Histidine 0.556mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1670.2%
Contains more FatsFats +583.3%
Contains more CarbsCarbs +1767.2%
Contains more OtherOther +459.7%
Contains more WaterWater +735.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1331.3%
Contains more Poly. FatPolyunsaturated fat +357.3%
Contains less Sat. FatSaturated fat -81.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6500%
Contains more GlucoseGlucose +476.9%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.