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  6. Green bean vs. Winter squash

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

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What are the differences between Green bean and Winter squash?

  • Green bean is higher in Vitamin K, yet Winter squash is higher in Vitamin A RAE, and Vitamin B6.
  • Green bean's daily need coverage for Vitamin K is 36% more.
  • Green bean has 2 times more Calcium than Winter squash. While Green bean has 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.

Infographic

Green bean 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.
Green bean
Green bean
6
:
3
Winter squash
Winter squash
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +52.6%
Contains more Zinc +13.6%
Contains more Manganese +52.4%
Contains more Potassium +65.1%
Contains more Copper +43.9%
Contains more Selenium +100%
Equal in Sodium - 1
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +52.6%
Contains more Zinc +13.6%
Contains more Manganese +52.4%
Contains more Potassium +65.1%
Contains more Copper +43.9%
Contains more Selenium +100%
Equal in Sodium - 1

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.
Green bean
Green bean
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B3 +24%
Contains more Folate +65%
Contains more Vitamin K +988.6%
Contains more Vitamin A +725.1%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +187.5%
Equal in Vitamin C - 9.6
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B3 +24%
Contains more Folate +65%
Contains more Vitamin K +988.6%
Contains more Vitamin A +725.1%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +187.5%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
3
:
2
Winter squash
Winter squash
Contains more Protein +112.4%
Contains more Fats +25%
Contains more Carbs +12.3%
Equal in Water - 89.21
Equal in Other - 0.7
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +112.4%
Contains more Fats +25%
Contains more Carbs +12.3%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +136.4%
Equal in Polyunsaturated fat - 0.147
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +136.4%
Equal in Polyunsaturated fat - 0.147

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Winter squash
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Winter squash Opinion
Net carbs 4.68g 6.05g Winter squash
Protein 1.89g 0.89g Green bean
Fats 0.28g 0.35g Winter squash
Carbs 7.88g 8.85g Winter squash
Calories 35kcal 37kcal Winter squash
Sugar 3.63g 3.3g Winter squash
Fiber 3.2g 2.8g Green bean
Calcium 44mg 22mg Green bean
Iron 0.65mg 0.44mg Green bean
Magnesium 18mg 13mg Green bean
Phosphorus 29mg 19mg Green bean
Potassium 146mg 241mg Winter squash
Sodium 1mg 1mg
Zinc 0.25mg 0.22mg Green bean
Copper 0.057mg 0.082mg Winter squash
Manganese 0.285mg 0.187mg Green bean
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 633IU 5223IU Winter squash
Vitamin A RAE 32µg 261µg Winter squash
Vitamin E 0.46mg 0.12mg Green bean
Vitamin C 9.7mg 9.6mg Green bean
Vitamin B1 0.074mg 0.016mg Green bean
Vitamin B2 0.097mg 0.067mg Green bean
Vitamin B3 0.614mg 0.495mg Green bean
Vitamin B5 0.074mg 0.234mg Winter squash
Vitamin B6 0.056mg 0.161mg Winter squash
Folate 33µg 20µg Green bean
Vitamin K 47.9µg 4.4µg Green bean
Tryptophan 0.02mg 0.013mg Green bean
Threonine 0.082mg 0.027mg Green bean
Isoleucine 0.069mg 0.035mg Green bean
Leucine 0.116mg 0.05mg Green bean
Lysine 0.091mg 0.033mg Green bean
Methionine 0.023mg 0.011mg Green bean
Phenylalanine 0.069mg 0.035mg Green bean
Valine 0.093mg 0.038mg Green bean
Histidine 0.035mg 0.017mg Green bean
Saturated Fat 0.064g 0.072g Green bean
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.145g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
24%
Green bean
38%
Winter squash
Minerals Daily Need Coverage Score
14%
Green bean
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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