Beans vs. Zucchini — In-Depth Nutrition Comparison
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What are the main differences between beans and zucchini?
- Beans are richer in fiber, copper, zinc, phosphorus, vitamin B1, and selenium, while zucchini is higher in vitamin C.
- Beans' daily need coverage for fiber is 18% higher.
- Zucchini has 23 times less selenium than beans. Beans have 4.5µg of selenium, while zucchini has 0.2µg.
- Beans have a higher glycemic index (33) than zucchini (15).
We used Beans, baked, canned, no salt added and Squash, summer, zucchini, includes skin, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +212.5% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more CopperCopper | +288.7% |
| Contains more ZincZinc | +337.5% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +2150% |
| Contains more IronIron | +27.6% |
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.
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more CholineCholine | +224.2% |
| Contains more Vitamin CVitamin C | +477.4% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
| Contains more Vitamin B6Vitamin B6 | +25.4% |
| Contains more Vitamin KVitamin K | +437.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 1g | 18% |
| Copper | 0.206mg | 0.053mg | 17% |
| Vitamin C | 3.1mg | 17.9mg | 16% |
| Zinc | 1.4mg | 0.32mg | 10% |
| Vitamin B1 | 0.15mg | 0.045mg | 9% |
| Phosphorus | 104mg | 38mg | 9% |
| Manganese | 0.177mg | 8% | |
| Selenium | 4.5µg | 0.2µg | 8% |
| Protein | 4.8g | 1.21g | 7% |
| Carbs | 20.49g | 3.11g | 6% |
| Calories | 105kcal | 17kcal | 4% |
| Choline | 30.8mg | 9.5mg | 4% |
| Vitamin B5 | 0.204mg | 4% | |
| Vitamin K | 0.8µg | 4.3µg | 3% |
| Vitamin B6 | 0.13mg | 0.163mg | 3% |
| Vitamin B2 | 0.06mg | 0.094mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Calcium | 50mg | 16mg | 3% |
| Fructose | 1.38g | 2% | |
| Vitamin A | 5µg | 10µg | 1% |
| Iron | 0.29mg | 0.37mg | 1% |
| Potassium | 296mg | 261mg | 1% |
| Polyunsaturated fat | 0.172g | 0.091g | 1% |
| Fats | 0.4g | 0.32g | 0% |
| Net carbs | 14.99g | 2.11g | N/A |
| Sugar | 7.78g | 2.5g | N/A |
| Sodium | 1mg | 8mg | 0% |
| Vitamin E | 0.15mg | 0.12mg | 0% |
| Vitamin B3 | 0.43mg | 0.451mg | 0% |
| Folate | 24µg | 24µg | 0% |
| Saturated fat | 0.103g | 0.084g | 0% |
| Monounsaturated fat | 0.035g | 0.011g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +296.7% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +558.8% |
| Contains more OtherOther | +200% |
| Contains more WaterWater | +30.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +218.2% |
| Contains more Poly. FatPolyunsaturated fat | +89% |
| Contains less Sat. FatSaturated fat | -18.4% |
