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  6. Summer squash vs. Beans

Summer squash vs. Beans — In-Depth Nutrition Comparison

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Significant differences between summer squash and beans

  • Summer squash has more vitamin C, vitamin B6, and vitamin B2; however, beans are richer in fiber, copper, zinc, phosphorus, vitamin B1, and selenium.
  • Beans cover your daily fiber needs 18% more than summer squash.
  • Beans have 5 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while beans have 3.1mg.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Beans, baked, canned, no salt added.

Infographic

Summer squash vs Beans 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +20.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +13%
Contains more CopperCopper +303.9%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +2150%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +448.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +20.8%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more CholineCholine +359.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Beans DV% diff.
Fiber 1.1g 5.5g 18%
Copper 0.051mg 0.206mg 17%
Vitamin C 17mg 3.1mg 15%
Zinc 0.29mg 1.4mg 10%
Vitamin B1 0.048mg 0.15mg 9%
Phosphorus 38mg 104mg 9%
Selenium 0.2µg 4.5µg 8%
Manganese 0.175mg 8%
Vitamin B6 0.218mg 0.13mg 7%
Protein 1.21g 4.8g 7%
Carbs 3.35g 20.49g 6%
Vitamin B2 0.142mg 0.06mg 6%
Choline 6.7mg 30.8mg 4%
Calories 16kcal 105kcal 4%
Calcium 15mg 50mg 4%
Magnesium 17mg 32mg 4%
Vitamin B5 0.155mg 3%
Vitamin K 3µg 0.8µg 2%
Fructose 0.95g 1%
Vitamin A 10µg 5µg 1%
Polyunsaturated fat 0.089g 0.172g 1%
Iron 0.35mg 0.29mg 1%
Potassium 262mg 296mg 1%
Folate 29µg 24µg 1%
Fats 0.18g 0.4g 0%
Net carbs 2.25g 14.99g N/A
Sugar 2.2g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.12mg 0.15mg 0%
Vitamin B3 0.487mg 0.43mg 0%
Saturated fat 0.044g 0.103g 0%
Monounsaturated fat 0.016g 0.035g 0%
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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +30.4%
Contains more ProteinProtein +296.7%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +511.6%
Contains more OtherOther +175.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -57.3%
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +93.3%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.