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  6. Summer squash vs. Green beans

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

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The main differences between summer squash and green beans

  • Summer squash has more vitamin B6 and vitamin C; however, green beans have more vitamin K, vitamin A, and fiber.
  • Daily need coverage for vitamin K for green beans is 37% higher.
  • Green beans have 4 times less vitamin B6 than summer squash. Summer squash has 0.218mg of vitamin B6, while green beans have 0.056mg.

Food types used in this article are Squash, summer, all varieties, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Summer squash vs Green 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +79.5%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +31%
Contains more CalciumCalcium +193.3%
Contains more IronIron +85.7%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +62.9%
~equal in Magnesium ~18mg
~equal in Selenium ~0.2µg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +75.3%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +289.3%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more Vitamin KVitamin K +1496.7%
Contains more FolateFolate +13.8%
Contains more CholineCholine +152.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Green beans DV% diff.
Vitamin K 3µg 47.9µg 37%
Vitamin B6 0.218mg 0.056mg 12%
Fiber 1.1g 3.2g 8%
Vitamin C 17mg 9.7mg 8%
Manganese 0.175mg 0.285mg 5%
Iron 0.35mg 0.65mg 4%
Vitamin B2 0.142mg 0.097mg 3%
Calcium 15mg 44mg 3%
Potassium 262mg 146mg 3%
Vitamin A 10µg 32µg 2%
Vitamin B5 0.155mg 0.074mg 2%
Vitamin B1 0.048mg 0.074mg 2%
Carbs 3.35g 7.88g 2%
Choline 6.7mg 16.9mg 2%
Vitamin E 0.12mg 0.46mg 2%
Vitamin B3 0.487mg 0.614mg 1%
Folate 29µg 33µg 1%
Protein 1.21g 1.89g 1%
Calories 16kcal 35kcal 1%
Fructose 0.95g 1%
Phosphorus 38mg 29mg 1%
Copper 0.051mg 0.057mg 1%
Fats 0.18g 0.28g 0%
Net carbs 2.25g 4.68g N/A
Magnesium 17mg 18mg 0%
Sugar 2.2g 3.63g N/A
Zinc 0.29mg 0.25mg 0%
Sodium 2mg 1mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.044g 0.064g 0%
Monounsaturated fat 0.016g 0.011g 0%
Polyunsaturated fat 0.089g 0.145g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.028mg 0.082mg 0%
Isoleucine 0.042mg 0.069mg 0%
Leucine 0.069mg 0.116mg 0%
Lysine 0.065mg 0.091mg 0%
Methionine 0.017mg 0.023mg 0%
Phenylalanine 0.041mg 0.069mg 0%
Valine 0.053mg 0.093mg 0%
Histidine 0.025mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +56.2%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +135.2%
Contains more OtherOther +17.7%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +45.5%
Contains more Poly. FatPolyunsaturated fat +62.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.