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  6. Green bean raw vs. Summer squash

Green bean raw vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and summer squash

  • Green bean raw has more vitamin K, vitamin A, iron, and fiber, while summer squash has more vitamin B6 and vitamin C.
  • Green bean raw covers your daily need for vitamin K, 33% more than summer squash.
  • Green bean raw contains 3 times more vitamin A than summer squash. While green bean raw contains 690IU of vitamin A, summer squash contains only 200IU.

These are the specific foods used in this comparison Beans, snap, green, raw and Squash, summer, all varieties, raw.

Infographic

Green bean 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +47.1%
Contains more CalciumCalcium +146.7%
Contains more IronIron +194.3%
Contains more CopperCopper +35.3%
Contains more ManganeseManganese +23.4%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +24.2%
Contains more ZincZinc +20.8%
Contains less SodiumSodium -66.7%
~equal in Phosphorus ~38mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +250%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +70.8%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +13.8%
Contains more CholineCholine +128.4%
Contains more Vitamin CVitamin C +39.3%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B6Vitamin B6 +54.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Summer squash DV% diff.
Vitamin K 43µg 3µg 33%
Iron 1.03mg 0.35mg 9%
Vitamin B6 0.141mg 0.218mg 6%
Fiber 2.7g 1.1g 6%
Vitamin C 12.2mg 17mg 5%
Vitamin A 35µg 10µg 3%
Vitamin B2 0.104mg 0.142mg 3%
Vitamin B1 0.082mg 0.048mg 3%
Potassium 211mg 262mg 2%
Manganese 0.216mg 0.175mg 2%
Calcium 37mg 15mg 2%
Magnesium 25mg 17mg 2%
Copper 0.069mg 0.051mg 2%
Vitamin B3 0.734mg 0.487mg 2%
Choline 15.3mg 6.7mg 2%
Vitamin E 0.41mg 0.12mg 2%
Vitamin B5 0.225mg 0.155mg 1%
Folate 33µg 29µg 1%
Protein 1.83g 1.21g 1%
Calories 31kcal 16kcal 1%
Selenium 0.6µg 0.2µg 1%
Carbs 6.97g 3.35g 1%
Fructose 1.39g 0.95g 1%
Fats 0.22g 0.18g 0%
Net carbs 4.27g 2.25g N/A
Sugar 3.26g 2.2g N/A
Zinc 0.24mg 0.29mg 0%
Starch 0.88g 0%
Phosphorus 38mg 38mg 0%
Sodium 6mg 2mg 0%
Saturated fat 0.05g 0.044g 0%
Monounsaturated fat 0.01g 0.016g 0%
Polyunsaturated fat 0.113g 0.089g 0%
Tryptophan 0.019mg 0.011mg 0%
Threonine 0.079mg 0.028mg 0%
Isoleucine 0.066mg 0.042mg 0%
Leucine 0.112mg 0.069mg 0%
Lysine 0.088mg 0.065mg 0%
Methionine 0.022mg 0.017mg 0%
Phenylalanine 0.067mg 0.041mg 0%
Valine 0.09mg 0.053mg 0%
Histidine 0.034mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +51.2%
Contains more FatsFats +22.2%
Contains more CarbsCarbs +108.1%
~equal in Water ~94.64g
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 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 Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -12%
Contains more Mono. FatMonounsaturated fat +60%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +101.3%
Contains more FructoseFructose +46.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.