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  6. Baked beans vs. Summer squash

Baked beans vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between baked beans and summer squash?

  • Baked beans are richer in iron, fiber, copper, phosphorus, selenium, and vitamin B1, yet summer squash is richer in vitamin C and vitamin B6.
  • Baked beans' daily need coverage for iron is 21% higher.
  • Baked beans have 211 times more sodium than summer squash. Baked beans have 422mg of sodium, while summer squash has 2mg.
  • Summer squash has a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Squash, summer, all varieties, raw types in this comparison.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +152.9%
Contains more CalciumCalcium +306.7%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +468.6%
Contains more CopperCopper +211.8%
Contains more ZincZinc +151.7%
Contains more PhosphorusPhosphorus +186.8%
Contains more ManganeseManganese +45.7%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -99.5%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +183.3%
Contains more FolateFolate +65.5%
Contains more Vitamin CVitamin C +1445.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.8%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B6Vitamin B6 +142.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Summer squash DV% diff.
Iron 1.99mg 0.35mg 21%
Vitamin C 1.1mg 17mg 18%
Sodium 422mg 2mg 18%
Fiber 5.5g 1.1g 18%
Copper 0.159mg 0.051mg 12%
Vitamin B6 0.09mg 0.218mg 10%
Selenium 5.7µg 0.2µg 10%
Phosphorus 109mg 38mg 10%
Saturated fat 1.948g 0.044g 9%
Protein 5.54g 1.21g 9%
Fats 5.15g 0.18g 8%
Calories 155kcal 16kcal 7%
Vitamin B2 0.049mg 0.142mg 7%
Vitamin B1 0.136mg 0.048mg 7%
Carbs 21.63g 3.35g 6%
Magnesium 43mg 17mg 6%
Monounsaturated fat 2.133g 0.016g 5%
Calcium 61mg 15mg 5%
Folate 48µg 29µg 5%
Zinc 0.73mg 0.29mg 4%
Polyunsaturated fat 0.74g 0.089g 4%
Potassium 358mg 262mg 3%
Manganese 0.255mg 0.175mg 3%
Vitamin K 3µg 3%
Cholesterol 5mg 0mg 2%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Fructose 0.95g 1%
Net carbs 16.13g 2.25g N/A
Sugar 2.2g N/A
Vitamin B3 0.408mg 0.487mg 0%
Vitamin B5 0.155mg 0.155mg 0%
Tryptophan 0.067mg 0.011mg 0%
Threonine 0.228mg 0.028mg 0%
Isoleucine 0.242mg 0.042mg 0%
Leucine 0.428mg 0.069mg 0%
Lysine 0.379mg 0.065mg 0%
Methionine 0.086mg 0.017mg 0%
Phenylalanine 0.287mg 0.041mg 0%
Valine 0.282mg 0.053mg 0%
Histidine 0.153mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +357.9%
Contains more FatsFats +2761.1%
Contains more CarbsCarbs +545.7%
Contains more OtherOther +304.8%
Contains more WaterWater +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +13231.3%
Contains more Poly. FatPolyunsaturated fat +731.5%
Contains less Sat. FatSaturated fat -97.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.