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  6. Beans vs. Summer squash

Beans vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between beans and summer squash

  • Beans have more fiber, copper, zinc, phosphorus, vitamin B1, and selenium; however, summer squash is richer in vitamin C, vitamin B6, and vitamin B2.
  • Beans cover your daily fiber needs 18% more than summer squash.
  • Summer squash has 23 times less selenium than beans. Beans have 4.5µg of selenium, while summer squash has 0.2µg.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Squash, summer, all varieties, raw.

Infographic

Beans 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.
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +88.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +13%
Contains more CopperCopper +303.9%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +2150%
Contains more IronIron +20.7%

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.
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +25%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more CholineCholine +359.7%
Contains more Vitamin CVitamin C +448.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Summer squash DV% diff.
Fiber 5.5g 1.1g 18%
Copper 0.206mg 0.051mg 17%
Vitamin C 3.1mg 17mg 15%
Zinc 1.4mg 0.29mg 10%
Vitamin B1 0.15mg 0.048mg 9%
Phosphorus 104mg 38mg 9%
Selenium 4.5µg 0.2µg 8%
Manganese 0.175mg 8%
Vitamin B6 0.13mg 0.218mg 7%
Protein 4.8g 1.21g 7%
Carbs 20.49g 3.35g 6%
Vitamin B2 0.06mg 0.142mg 6%
Choline 30.8mg 6.7mg 4%
Calories 105kcal 16kcal 4%
Calcium 50mg 15mg 4%
Magnesium 32mg 17mg 4%
Vitamin B5 0.155mg 3%
Vitamin K 0.8µg 3µg 2%
Fructose 0.95g 1%
Vitamin A 5µg 10µg 1%
Polyunsaturated fat 0.172g 0.089g 1%
Iron 0.29mg 0.35mg 1%
Potassium 296mg 262mg 1%
Folate 24µg 29µg 1%
Fats 0.4g 0.18g 0%
Net carbs 14.99g 2.25g N/A
Sugar 7.78g 2.2g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.15mg 0.12mg 0%
Vitamin B3 0.43mg 0.487mg 0%
Saturated fat 0.103g 0.044g 0%
Monounsaturated fat 0.035g 0.016g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +296.7%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +511.6%
Contains more OtherOther +175.8%
Contains more WaterWater +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +118.8%
Contains more Poly. FatPolyunsaturated fat +93.3%
Contains less Sat. FatSaturated fat -57.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.