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  6. Summer squash vs. Kidney beans raw

Summer squash vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are summer squash and kidney beans raw different?

  • Kidney beans raw is higher than summer squash in copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc.
  • Kidney beans raw covers your daily need for copper, 101% more than summer squash.

Squash, summer, all varieties, raw and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Summer squash vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +723.5%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +436.6%
Contains more IronIron +2242.9%
Contains more CopperCopper +1778.4%
Contains more ZincZinc +862.1%
Contains more PhosphorusPhosphorus +971.1%
Contains more ManganeseManganese +483.4%
Contains more SeleniumSelenium +1500%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +277.8%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B1Vitamin B1 +1002.1%
Contains more Vitamin B2Vitamin B2 +54.2%
Contains more Vitamin B3Vitamin B3 +323%
Contains more Vitamin B5Vitamin B5 +403.2%
Contains more Vitamin B6Vitamin B6 +82.1%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +1258.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Kidney beans raw DV% diff.
Copper 0.051mg 0.958mg 101%
Iron 0.35mg 8.2mg 98%
Fiber 1.1g 24.9g 95%
Folate 29µg 394µg 91%
Phosphorus 38mg 407mg 53%
Protein 1.21g 23.58g 45%
Vitamin B1 0.048mg 0.529mg 40%
Manganese 0.175mg 1.021mg 37%
Potassium 262mg 1406mg 34%
Magnesium 17mg 140mg 29%
Zinc 0.29mg 2.79mg 23%
Carbs 3.35g 60.01g 19%
Calories 16kcal 333kcal 16%
Vitamin B6 0.218mg 0.397mg 14%
Vitamin C 17mg 4.5mg 14%
Calcium 15mg 143mg 13%
Vitamin K 3µg 19µg 13%
Vitamin B5 0.155mg 0.78mg 13%
Vitamin B3 0.487mg 2.06mg 10%
Vitamin B2 0.142mg 0.219mg 6%
Selenium 0.2µg 3.2µg 5%
Polyunsaturated fat 0.089g 0.457g 2%
Fructose 0.95g 1%
Fats 0.18g 0.83g 1%
Choline 6.7mg 1%
Vitamin E 0.12mg 0.22mg 1%
Vitamin A 10µg 0µg 1%
Sodium 2mg 24mg 1%
Net carbs 2.25g 35.11g N/A
Sugar 2.2g 2.23g N/A
Saturated fat 0.044g 0.12g 0%
Monounsaturated fat 0.016g 0.064g 0%
Tryptophan 0.011mg 0.279mg 0%
Threonine 0.028mg 0.992mg 0%
Isoleucine 0.042mg 1.041mg 0%
Leucine 0.069mg 1.882mg 0%
Lysine 0.065mg 1.618mg 0%
Methionine 0.017mg 0.355mg 0%
Phenylalanine 0.041mg 1.275mg 0%
Valine 0.053mg 1.233mg 0%
Histidine 0.025mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +705.4%
Contains more ProteinProtein +1848.8%
Contains more FatsFats +361.1%
Contains more CarbsCarbs +1691.3%
Contains more OtherOther +517.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +413.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.