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  6. Summer squash vs. Cranberry bean raw

Summer squash vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between summer squash and cranberry bean raw

  • The amount of folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, potassium, and zinc in cranberry bean raw is higher than in summer squash.
  • Cranberry bean raw covers your daily folate needs 144% more than summer squash.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Summer squash vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +817.6%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +408.4%
Contains more IronIron +1328.6%
Contains more CopperCopper +1456.9%
Contains more ZincZinc +1151.7%
Contains more PhosphorusPhosphorus +878.9%
Contains more ManganeseManganese +425.7%
Contains more SeleniumSelenium +6250%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1456.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +198.8%
Contains more Vitamin B5Vitamin B5 +382.6%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more FolateFolate +1982.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Cranberry bean raw DV% diff.
Folate 29µg 604µg 144%
Fiber 1.1g 24.7g 94%
Copper 0.051mg 0.794mg 83%
Vitamin B1 0.048mg 0.747mg 58%
Iron 0.35mg 5mg 58%
Phosphorus 38mg 372mg 48%
Protein 1.21g 23.03g 44%
Magnesium 17mg 156mg 33%
Manganese 0.175mg 0.92mg 32%
Potassium 262mg 1332mg 31%
Zinc 0.29mg 3.63mg 30%
Selenium 0.2µg 12.7µg 23%
Vitamin C 17mg 0mg 19%
Carbs 3.35g 60.05g 19%
Calories 16kcal 335kcal 16%
Vitamin B5 0.155mg 0.748mg 12%
Calcium 15mg 127mg 11%
Vitamin B6 0.218mg 0.309mg 7%
Vitamin B3 0.487mg 1.455mg 6%
Vitamin B2 0.142mg 0.213mg 5%
Polyunsaturated fat 0.089g 0.527g 3%
Vitamin K 3µg 3%
Fats 0.18g 1.23g 2%
Fructose 0.95g 1%
Vitamin A 10µg 0µg 1%
Choline 6.7mg 1%
Saturated fat 0.044g 0.316g 1%
Vitamin E 0.12mg 1%
Net carbs 2.25g 35.35g N/A
Sugar 2.2g N/A
Sodium 2mg 6mg 0%
Monounsaturated fat 0.016g 0.106g 0%
Tryptophan 0.011mg 0.273mg 0%
Threonine 0.028mg 0.969mg 0%
Isoleucine 0.042mg 1.017mg 0%
Leucine 0.069mg 1.838mg 0%
Lysine 0.065mg 1.58mg 0%
Methionine 0.017mg 0.346mg 0%
Phenylalanine 0.041mg 1.245mg 0%
Valine 0.053mg 1.205mg 0%
Histidine 0.025mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +663.8%
Contains more ProteinProtein +1803.3%
Contains more FatsFats +583.3%
Contains more CarbsCarbs +1692.5%
Contains more OtherOther +432.3%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +492.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.