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  6. Summer squash vs. Adzuki bean

Summer squash vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between summer squash and adzuki bean

  • Adzuki bean has more folate, copper, manganese, iron, phosphorus, fiber, zinc, vitamin B1, potassium, and vitamin B5 than summer squash.
  • Adzuki bean's daily need coverage for folate is 148% more.
  • Adzuki bean has a higher glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Beans, adzuki, mature seeds, raw.

Infographic

Summer squash vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +647.1%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +378.6%
Contains more IronIron +1322.9%
Contains more CopperCopper +2045.1%
Contains more ZincZinc +1637.9%
Contains more PhosphorusPhosphorus +902.6%
Contains more ManganeseManganese +888.6%
Contains more SeleniumSelenium +1450%

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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +847.9%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +849%
Contains more Vitamin B6Vitamin B6 +61%
Contains more FolateFolate +2044.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Adzuki bean DV% diff.
Folate 29µg 622µg 148%
Copper 0.051mg 1.094mg 116%
Manganese 0.175mg 1.73mg 68%
Iron 0.35mg 4.98mg 58%
Phosphorus 38mg 381mg 49%
Fiber 1.1g 12.7g 46%
Zinc 0.29mg 5.04mg 43%
Protein 1.21g 19.87g 37%
Vitamin B1 0.048mg 0.455mg 34%
Potassium 262mg 1254mg 29%
Vitamin B5 0.155mg 1.471mg 26%
Magnesium 17mg 127mg 26%
Carbs 3.35g 62.9g 20%
Vitamin C 17mg 0mg 19%
Calories 16kcal 329kcal 16%
Vitamin B3 0.487mg 2.63mg 13%
Vitamin B6 0.218mg 0.351mg 10%
Vitamin B2 0.142mg 0.22mg 6%
Selenium 0.2µg 3.1µg 5%
Calcium 15mg 66mg 5%
Vitamin K 3µg 3%
Fructose 0.95g 1%
Vitamin A 10µg 1µg 1%
Choline 6.7mg 1%
Fats 0.18g 0.53g 1%
Saturated fat 0.044g 0.191g 1%
Vitamin E 0.12mg 1%
Net carbs 2.25g 50.2g N/A
Sugar 2.2g N/A
Sodium 2mg 5mg 0%
Monounsaturated fat 0.016g 0.05g 0%
Polyunsaturated fat 0.089g 0.113g 0%
Tryptophan 0.011mg 0.191mg 0%
Threonine 0.028mg 0.674mg 0%
Isoleucine 0.042mg 0.791mg 0%
Leucine 0.069mg 1.668mg 0%
Lysine 0.065mg 1.497mg 0%
Methionine 0.017mg 0.21mg 0%
Phenylalanine 0.041mg 1.052mg 0%
Valine 0.053mg 1.023mg 0%
Histidine 0.025mg 0.524mg 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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +604.2%
Contains more ProteinProtein +1542.1%
Contains more FatsFats +194.4%
Contains more CarbsCarbs +1777.6%
Contains more OtherOther +425.8%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +212.5%
Contains more Poly. FatPolyunsaturated fat +27%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.