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

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How are soup beans and summer squash different?

  • Soup beans are richer in vitamin A, fiber, iron, selenium, and copper, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
  • Soup beans cover your daily need for vitamin A, 29% more than summer squash.
  • Soup beans contain 200 times more sodium than summer squash. Soup beans contain 400mg of sodium, while summer squash contains 2mg.
  • Soup beans have a higher glycemic index (64) than summer squash (13).

Soup, bean with ham, canned, chunky, ready-to-serve and Squash, summer, all varieties, raw types were used in this article.

Infographic

Soup beans vs Summer 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +113.3%
Contains more IronIron +280%
Contains more CopperCopper +213.7%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +65.7%
Contains more SeleniumSelenium +3350%
Contains more PotassiumPotassium +49.7%
Contains less SodiumSodium -99.5%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +710%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +844.4%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B5Vitamin B5 +287.5%
Contains more Vitamin B6Vitamin B6 +336%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Summer squash DV% diff.
Sodium 400mg 2mg 17%
Vitamin C 1.8mg 17mg 17%
Fiber 4.6g 1.1g 14%
Vitamin B6 0.05mg 0.218mg 13%
Selenium 6.9µg 0.2µg 12%
Iron 1.33mg 0.35mg 12%
Copper 0.16mg 0.051mg 12%
Protein 5.19g 1.21g 8%
Vitamin A 81µg 10µg 8%
Vitamin B2 0.06mg 0.142mg 6%
Saturated fat 1.37g 0.044g 6%
Fats 3.5g 0.18g 5%
Manganese 0.29mg 0.175mg 5%
Folate 12µg 29µg 4%
Calories 95kcal 16kcal 4%
Monounsaturated fat 1.58g 0.016g 4%
Phosphorus 59mg 38mg 3%
Potassium 175mg 262mg 3%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 3.35g 3%
Vitamin K 3µg 3%
Calcium 32mg 15mg 2%
Polyunsaturated fat 0.39g 0.089g 2%
Vitamin B5 0.04mg 0.155mg 2%
Choline 6.7mg 1%
Vitamin B1 0.06mg 0.048mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B3 0.7mg 0.487mg 1%
Fructose 0.95g 1%
Zinc 0.44mg 0.29mg 1%
Vitamin E 0.12mg 1%
Net carbs 6.56g 2.25g N/A
Magnesium 19mg 17mg 0%
Sugar 2.2g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +328.9%
Contains more FatsFats +1844.4%
Contains more CarbsCarbs +233.1%
Contains more OtherOther +145.2%
Contains more WaterWater +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 Mono. FatMonounsaturated fat +9775%
Contains more Poly. FatPolyunsaturated fat +338.2%
Contains less Sat. FatSaturated fat -96.8%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.