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  6. Green beans vs. Summer squash

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

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The main differences between green beans and summer squash

  • Green beans have more vitamin K, vitamin A, and fiber; however, summer squash has more vitamin B6 and vitamin C.
  • Daily need coverage for vitamin K for green beans is 37% higher.
  • Summer squash has 3 times less vitamin A than green beans. Green beans have 633IU of vitamin A, while summer squash has 200IU.

Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Green beans vs Summer squash infographic
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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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +193.3%
Contains more IronIron +85.7%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +62.9%
Contains more PotassiumPotassium +79.5%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +31%
~equal in Magnesium ~17mg
~equal in Selenium ~0.2µg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +220%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more Vitamin KVitamin K +1496.7%
Contains more FolateFolate +13.8%
Contains more CholineCholine +152.2%
Contains more Vitamin CVitamin C +75.3%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +289.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Summer squash DV% diff.
Vitamin K 47.9µg 3µg 37%
Vitamin B6 0.056mg 0.218mg 12%
Fiber 3.2g 1.1g 8%
Vitamin C 9.7mg 17mg 8%
Manganese 0.285mg 0.175mg 5%
Iron 0.65mg 0.35mg 4%
Vitamin B2 0.097mg 0.142mg 3%
Calcium 44mg 15mg 3%
Potassium 146mg 262mg 3%
Vitamin A 32µg 10µg 2%
Vitamin B5 0.074mg 0.155mg 2%
Vitamin B1 0.074mg 0.048mg 2%
Carbs 7.88g 3.35g 2%
Choline 16.9mg 6.7mg 2%
Vitamin E 0.46mg 0.12mg 2%
Vitamin B3 0.614mg 0.487mg 1%
Folate 33µg 29µg 1%
Protein 1.89g 1.21g 1%
Calories 35kcal 16kcal 1%
Fructose 0.95g 1%
Phosphorus 29mg 38mg 1%
Copper 0.057mg 0.051mg 1%
Fats 0.28g 0.18g 0%
Net carbs 4.68g 2.25g N/A
Magnesium 18mg 17mg 0%
Sugar 3.63g 2.2g N/A
Zinc 0.25mg 0.29mg 0%
Sodium 1mg 2mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.064g 0.044g 0%
Monounsaturated fat 0.011g 0.016g 0%
Polyunsaturated fat 0.145g 0.089g 0%
Tryptophan 0.02mg 0.011mg 0%
Threonine 0.082mg 0.028mg 0%
Isoleucine 0.069mg 0.042mg 0%
Leucine 0.116mg 0.069mg 0%
Lysine 0.091mg 0.065mg 0%
Methionine 0.023mg 0.017mg 0%
Phenylalanine 0.069mg 0.041mg 0%
Valine 0.093mg 0.053mg 0%
Histidine 0.035mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +56.2%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +135.2%
Contains more OtherOther +17.7%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +62.9%
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +45.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.