Green beans vs. Winter squash — In-Depth Nutrition Comparison
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What are the differences between Green beans and Winter squash?
- Green beans are higher in Vitamin K, yet Winter squash is higher in Vitamin A, and Vitamin B6.
- Green beans' daily need coverage for Vitamin K is 36% more.
- Green beans have 2 times more Calcium than Winter squash. While Green beans have 44mg of Calcium, Winter squash has only 22mg.
We used Beans, snap, green, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types in this article.
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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.
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +47.7% |
| Contains more ZincZinc | +13.6% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains more ManganeseManganese | +52.4% |
| Contains more PotassiumPotassium | +65.1% |
| Contains more CopperCopper | +43.9% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +362.5% |
| Contains more Vitamin B2Vitamin B2 | +44.8% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin KVitamin K | +988.6% |
| Contains more FolateFolate | +65% |
| Contains more CholineCholine | +59.4% |
| Contains more Vitamin AVitamin A | +725.1% |
| Contains more Vitamin B5Vitamin B5 | +216.2% |
| Contains more Vitamin B6Vitamin B6 | +187.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +112.4% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +12.3% |
~equal in
Water
~89.21g
~equal in
Other
~0.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.064 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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 | -11.1% |
| Contains more Mono. FatMonounsaturated Fat | +136.4% |
~equal in
Polyunsaturated fat
~0.147g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 35kcal | 37kcal |
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| Protein | 1.89g | 0.89g |
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| Fats | 0.28g | 0.35g |
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| Vitamin C | 9.7mg | 9.6mg |
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| Net carbs | 4.68g | 6.05g |
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| Carbs | 7.88g | 8.85g |
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| Magnesium | 18mg | 13mg |
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| Calcium | 44mg | 22mg |
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| Potassium | 146mg | 241mg |
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| Iron | 0.65mg | 0.44mg |
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| Sugar | 3.63g | 3.3g |
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| Fiber | 3.2g | 2.8g |
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| Copper | 0.057mg | 0.082mg |
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| Zinc | 0.25mg | 0.22mg |
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| Phosphorus | 29mg | 19mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 633IU | 5223IU |
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| Vitamin A | 32µg | 261µg |
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| Vitamin E | 0.46mg | 0.12mg |
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| Manganese | 0.285mg | 0.187mg |
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| Selenium | 0.2µg | 0.4µg |
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| Vitamin B1 | 0.074mg | 0.016mg |
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| Vitamin B2 | 0.097mg | 0.067mg |
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| Vitamin B3 | 0.614mg | 0.495mg |
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| Vitamin B5 | 0.074mg | 0.234mg |
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| Vitamin B6 | 0.056mg | 0.161mg |
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| Vitamin K | 47.9µg | 4.4µg |
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| Folate | 33µg | 20µg |
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| Choline | 16.9mg | 10.6mg |
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| Saturated Fat | 0.064g | 0.072g |
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| Monounsaturated Fat | 0.011g | 0.026g |
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| Polyunsaturated fat | 0.145g | 0.147g |
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| Tryptophan | 0.02mg | 0.013mg |
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| Threonine | 0.082mg | 0.027mg |
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| Isoleucine | 0.069mg | 0.035mg |
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| Leucine | 0.116mg | 0.05mg |
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| Lysine | 0.091mg | 0.033mg |
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| Methionine | 0.023mg | 0.011mg |
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| Phenylalanine | 0.069mg | 0.035mg |
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| Valine | 0.093mg | 0.038mg |
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| Histidine | 0.035mg | 0.017mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
35%
Minerals Daily Need Coverage Score
14%
12%
Comparison summary
Which food is lower in Sugar?
Winter squash is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Green beans is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Green beans is relatively richer in minerals
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)