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  6. Kidney beans raw vs. Summer squash

Kidney beans raw vs. Summer squash — In-Depth Nutrition Comparison

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How are kidney beans raw and summer squash different?

  • Kidney beans raw is higher than summer squash in copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Kidney beans raw covers your daily need for copper, 101% more than summer squash.
  • Kidney beans raw contains 23 times more iron than summer squash. Kidney beans raw contains 8.2mg of iron, while summer squash contains 0.35mg.

Beans, kidney, all types, mature seeds, raw and Squash, summer, all varieties, raw types were used in this article.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +723.5%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +436.6%
Contains more IronIron +2242.9%
Contains more CopperCopper +1778.4%
Contains more ZincZinc +862.1%
Contains more PhosphorusPhosphorus +971.1%
Contains more ManganeseManganese +483.4%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -91.7%

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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +1002.1%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B3Vitamin B3 +323%
Contains more Vitamin B5Vitamin B5 +403.2%
Contains more Vitamin B6Vitamin B6 +82.1%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +1258.6%
Contains more Vitamin CVitamin C +277.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Summer squash DV% diff.
Copper 0.958mg 0.051mg 101%
Iron 8.2mg 0.35mg 98%
Fiber 24.9g 1.1g 95%
Folate 394µg 29µg 91%
Phosphorus 407mg 38mg 53%
Protein 23.58g 1.21g 45%
Vitamin B1 0.529mg 0.048mg 40%
Manganese 1.021mg 0.175mg 37%
Potassium 1406mg 262mg 34%
Magnesium 140mg 17mg 29%
Zinc 2.79mg 0.29mg 23%
Carbs 60.01g 3.35g 19%
Calories 333kcal 16kcal 16%
Vitamin B6 0.397mg 0.218mg 14%
Vitamin C 4.5mg 17mg 14%
Calcium 143mg 15mg 13%
Vitamin K 19µg 3µg 13%
Vitamin B5 0.78mg 0.155mg 13%
Vitamin B3 2.06mg 0.487mg 10%
Vitamin B2 0.219mg 0.142mg 6%
Selenium 3.2µg 0.2µg 5%
Polyunsaturated fat 0.457g 0.089g 2%
Fructose 0.95g 1%
Fats 0.83g 0.18g 1%
Choline 6.7mg 1%
Vitamin E 0.22mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Sodium 24mg 2mg 1%
Net carbs 35.11g 2.25g N/A
Sugar 2.23g 2.2g N/A
Saturated fat 0.12g 0.044g 0%
Monounsaturated fat 0.064g 0.016g 0%
Tryptophan 0.279mg 0.011mg 0%
Threonine 0.992mg 0.028mg 0%
Isoleucine 1.041mg 0.042mg 0%
Leucine 1.882mg 0.069mg 0%
Lysine 1.618mg 0.065mg 0%
Methionine 0.355mg 0.017mg 0%
Phenylalanine 1.275mg 0.041mg 0%
Valine 1.233mg 0.053mg 0%
Histidine 0.656mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1848.8%
Contains more FatsFats +361.1%
Contains more CarbsCarbs +1691.3%
Contains more OtherOther +517.7%
Contains more WaterWater +705.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +300%
Contains more Poly. FatPolyunsaturated fat +413.5%
Contains less Sat. FatSaturated fat -63.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.