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  6. Green beans vs. Winter squash

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.
  • Winter squash's daily need coverage for vitamin A is 92% more.
  • Green beans have 11 times more vitamin K than winter squash. While green beans have 47.9µg of vitamin K, winter squash has only 4.4µg.

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 beans vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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%
~equal in Sodium ~1mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15%
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 Vitamin AVitamin A +715.6%
Contains more Vitamin B5Vitamin B5 +216.2%
Contains more Vitamin B6Vitamin B6 +187.5%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Winter squash DV% diff.
Vitamin K 47.9µg 4.4µg 36%
Vitamin A 32µg 261µg 25%
Vitamin B6 0.056mg 0.161mg 8%
Vitamin B1 0.074mg 0.016mg 5%
Manganese 0.285mg 0.187mg 4%
Potassium 146mg 241mg 3%
Iron 0.65mg 0.44mg 3%
Copper 0.057mg 0.082mg 3%
Vitamin B5 0.074mg 0.234mg 3%
Folate 33µg 20µg 3%
Protein 1.89g 0.89g 2%
Calcium 44mg 22mg 2%
Fiber 3.2g 2.8g 2%
Vitamin E 0.46mg 0.12mg 2%
Vitamin B2 0.097mg 0.067mg 2%
Magnesium 18mg 13mg 1%
Phosphorus 29mg 19mg 1%
Vitamin B3 0.614mg 0.495mg 1%
Choline 16.9mg 10.6mg 1%
Calories 35kcal 37kcal 0%
Fats 0.28g 0.35g 0%
Vitamin C 9.7mg 9.6mg 0%
Net carbs 4.68g 6.05g N/A
Carbs 7.88g 8.85g 0%
Sugar 3.63g 3.3g N/A
Zinc 0.25mg 0.22mg 0%
Sodium 1mg 1mg 0%
Selenium 0.2µg 0.4µg 0%
Saturated fat 0.064g 0.072g 0%
Monounsaturated fat 0.011g 0.026g 0%
Polyunsaturated fat 0.145g 0.147g 0%
Tryptophan 0.02mg 0.013mg 0%
Threonine 0.082mg 0.027mg 0%
Isoleucine 0.069mg 0.035mg 0%
Leucine 0.116mg 0.05mg 0%
Lysine 0.091mg 0.033mg 0%
Methionine 0.023mg 0.011mg 0%
Phenylalanine 0.069mg 0.035mg 0%
Valine 0.093mg 0.038mg 0%
Histidine 0.035mg 0.017mg 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
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 +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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -11.1%
Contains more Mono. FatMonounsaturated fat +136.4%
~equal in Polyunsaturated fat ~0.147g

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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. 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.