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  6. Broad beans vs. Winter squash

Broad beans vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between Broad beans and Winter squash

  • Broad beans have more Iron, Vitamin C, Folate, Vitamin B1, and Phosphorus, however, Winter squash is higher in Vitamin A, and Vitamin B6.
  • Winter squash covers your daily need of Vitamin A 27% more than Broad beans.
  • Broad beans have 8 times more Vitamin B1 than Winter squash. While Broad beans have 0.128mg of Vitamin B1, Winter squash has only 0.016mg.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Broad beans vs Winter 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +138.5%
Contains more IronIron +240.9%
Contains more ZincZinc +113.6%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +24.9%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -97.6%

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.
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 66% 16% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more FolateFolate +190%
Contains more Vitamin AVitamin A +1834.4%
Contains more Vitamin B5Vitamin B5 +254.5%
Contains more Vitamin B6Vitamin B6 +455.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +439.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +28.6%
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated Fat: Sat. Fat 0.142 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Poly. FatPolyunsaturated fat +106.1%
Contains less Sat. FatSaturated Fat -49.3%
Contains more Mono. FatMonounsaturated Fat +30%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad beans Winter 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 Broad beans Winter squash Opinion
Calories 62kcal 37kcal Broad beans
Protein 4.8g 0.89g Broad beans
Fats 0.5g 0.35g Broad beans
Vitamin C 19.8mg 9.6mg Broad beans
Net carbs 6.5g 6.05g Broad beans
Carbs 10.1g 8.85g Broad beans
Magnesium 31mg 13mg Broad beans
Calcium 18mg 22mg Winter squash
Potassium 193mg 241mg Winter squash
Iron 1.5mg 0.44mg Broad beans
Sugar 3.3g Broad beans
Fiber 3.6g 2.8g Broad beans
Copper 0.06mg 0.082mg Winter squash
Zinc 0.47mg 0.22mg Broad beans
Phosphorus 73mg 19mg Broad beans
Sodium 41mg 1mg Winter squash
Vitamin A 270IU 5223IU Winter squash
Vitamin A 14µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Manganese 0.261mg 0.187mg Broad beans
Selenium 1µg 0.4µg Broad beans
Vitamin B1 0.128mg 0.016mg Broad beans
Vitamin B2 0.09mg 0.067mg Broad beans
Vitamin B3 1.2mg 0.495mg Broad beans
Vitamin B5 0.066mg 0.234mg Winter squash
Vitamin B6 0.029mg 0.161mg Winter squash
Vitamin K 4.4µg Winter squash
Folate 58µg 20µg Broad beans
Choline 10.6mg Winter squash
Saturated Fat 0.142g 0.072g Winter squash
Monounsaturated Fat 0.02g 0.026g Winter squash
Polyunsaturated fat 0.303g 0.147g Broad beans
Tryptophan 0.048mg 0.013mg Broad beans
Threonine 0.178mg 0.027mg Broad beans
Isoleucine 0.215mg 0.035mg Broad beans
Leucine 0.37mg 0.05mg Broad beans
Lysine 0.313mg 0.033mg Broad beans
Methionine 0.037mg 0.011mg Broad beans
Phenylalanine 0.195mg 0.035mg Broad beans
Valine 0.235mg 0.038mg Broad beans
Histidine 0.115mg 0.017mg Broad beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad beans Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Broad beans
35%
Winter squash
Minerals Daily Need Coverage Score
21%
Broad beans
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 66)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad beans
Broad beans is lower in Sugar (difference - 3.3g)
Which food is richer in minerals?
Broad beans
Broad beans 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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.