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Adzuki bean vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between adzuki bean and summer squash

  • Adzuki bean has more folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and vitamin B5 than summer squash.
  • Adzuki bean's daily need coverage for folate is 148% more.
  • Adzuki bean contains 21 times more copper than summer squash. Adzuki bean contains 1.094mg of copper, while summer squash contains 0.051mg.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Squash, summer, all varieties, raw.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +647.1%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +378.6%
Contains more IronIron +1322.9%
Contains more CopperCopper +2045.1%
Contains more ZincZinc +1637.9%
Contains more PhosphorusPhosphorus +902.6%
Contains more ManganeseManganese +888.6%
Contains more SeleniumSelenium +1450%
Contains less SodiumSodium -60%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 B1Vitamin B1 +847.9%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +849%
Contains more Vitamin B6Vitamin B6 +61%
Contains more FolateFolate +2044.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +1542.1%
Contains more FatsFats +194.4%
Contains more CarbsCarbs +1777.6%
Contains more OtherOther +425.8%
Contains more WaterWater +604.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 +212.5%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -77%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Summer squash
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Summer squash DV% diff.
Folate 622µg 29µg 148%
Copper 1.094mg 0.051mg 116%
Manganese 1.73mg 0.175mg 68%
Iron 4.98mg 0.35mg 58%
Phosphorus 381mg 38mg 49%
Fiber 12.7g 1.1g 46%
Zinc 5.04mg 0.29mg 43%
Protein 19.87g 1.21g 37%
Vitamin B1 0.455mg 0.048mg 34%
Potassium 1254mg 262mg 29%
Vitamin B5 1.471mg 0.155mg 26%
Magnesium 127mg 17mg 26%
Carbs 62.9g 3.35g 20%
Vitamin C 0mg 17mg 19%
Calories 329kcal 16kcal 16%
Vitamin B3 2.63mg 0.487mg 13%
Vitamin B6 0.351mg 0.218mg 10%
Vitamin B2 0.22mg 0.142mg 6%
Selenium 3.1µg 0.2µg 5%
Calcium 66mg 15mg 5%
Vitamin K 3µg 3%
Fructose 0.95g 1%
Vitamin A 1µg 10µg 1%
Choline 6.7mg 1%
Fats 0.53g 0.18g 1%
Saturated fat 0.191g 0.044g 1%
Vitamin E 0.12mg 1%
Net carbs 50.2g 2.25g N/A
Sugar 2.2g N/A
Sodium 5mg 2mg 0%
Monounsaturated fat 0.05g 0.016g 0%
Polyunsaturated fat 0.113g 0.089g 0%
Tryptophan 0.191mg 0.011mg 0%
Threonine 0.674mg 0.028mg 0%
Isoleucine 0.791mg 0.042mg 0%
Leucine 1.668mg 0.069mg 0%
Lysine 1.497mg 0.065mg 0%
Methionine 0.21mg 0.017mg 0%
Phenylalanine 1.052mg 0.041mg 0%
Valine 1.023mg 0.053mg 0%
Histidine 0.524mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Adzuki bean
16%
Summer squash
Minerals Daily Need Coverage Score
132%
Adzuki bean
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 0.147g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 16)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.2g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.