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  6. Green bean raw vs. Winter squash

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

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What are the main differences between green bean raw and winter squash?

  • Green bean raw is richer in vitamin K, iron, and vitamin B1, yet winter squash is richer in vitamin A.
  • Winter squash's daily need coverage for vitamin A is 91% higher.
  • Green bean raw has 10 times more vitamin K than winter squash. Green bean raw has 43µg of vitamin K, while winter squash has 4.4µg.

We used Beans, snap, green, raw and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Green bean raw 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 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +68.2%
Contains more IronIron +134.1%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +15.5%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +14.2%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -83.3%
~equal in Zinc ~0.22mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 87% 2.4% 4% 15% 9.3% 14% 37% 0% 11% 15%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +412.5%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin KVitamin K +877.3%
Contains more FolateFolate +65%
Contains more Vitamin AVitamin A +645.7%
Contains more Vitamin B6Vitamin B6 +14.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.234mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Winter squash DV% diff.
Vitamin K 43µg 4.4µg 32%
Vitamin A 35µg 261µg 25%
Iron 1.03mg 0.44mg 7%
Vitamin B1 0.082mg 0.016mg 6%
Vitamin C 12.2mg 9.6mg 3%
Magnesium 25mg 13mg 3%
Phosphorus 38mg 19mg 3%
Vitamin B2 0.104mg 0.067mg 3%
Folate 33µg 20µg 3%
Protein 1.83g 0.89g 2%
Calcium 37mg 22mg 2%
Vitamin E 0.41mg 0.12mg 2%
Vitamin B6 0.141mg 0.161mg 2%
Fructose 1.39g 2%
Carbs 6.97g 8.85g 1%
Potassium 211mg 241mg 1%
Copper 0.069mg 0.082mg 1%
Manganese 0.216mg 0.187mg 1%
Vitamin B3 0.734mg 0.495mg 1%
Choline 15.3mg 10.6mg 1%
Calories 31kcal 37kcal 0%
Protein per 100 calories 5.9g 2.4g N/A
Calories per 10 g protein 169kcal 416kcal N/A
Weight per 100 calories 323g 270g N/A
Fats 0.22g 0.35g 0%
Net carbs 4.27g 6.05g N/A
Sugar 3.26g 3.3g N/A
Fiber 2.7g 2.8g 0%
Zinc 0.24mg 0.22mg 0%
Starch 0.88g 0%
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B5 0.225mg 0.234mg 0%
Saturated fat 0.05g 0.072g 0%
Monounsaturated fat 0.01g 0.026g 0%
Polyunsaturated fat 0.113g 0.147g 0%
Tryptophan 0.019mg 0.013mg 0%
Threonine 0.079mg 0.027mg 0%
Isoleucine 0.066mg 0.035mg 0%
Leucine 0.112mg 0.05mg 0%
Lysine 0.088mg 0.033mg 0%
Methionine 0.022mg 0.011mg 0%
Phenylalanine 0.067mg 0.035mg 0%
Valine 0.09mg 0.038mg 0%
Histidine 0.034mg 0.017mg 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
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 +105.6%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +27%
~equal in Water ~89.21g
~equal in Other ~0.7g

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
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 less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +30.1%

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. 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.