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  6. Summer squash vs. Lupin Bean Raw

Summer squash vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the differences between summer squash and lupin Bean Raw?

  • Lupin Bean Raw is richer than summer squash in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, magnesium, zinc, and potassium.
  • Lupin Bean Raw's daily need coverage for copper is 108% more.

We used Squash, summer, all varieties, raw and Lupins, mature seeds, raw types in this article.

Infographic

Summer squash vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +1064.7%
Contains more CalciumCalcium +1073.3%
Contains more PotassiumPotassium +286.6%
Contains more IronIron +1145.7%
Contains more CopperCopper +1903.9%
Contains more ZincZinc +1537.9%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +1261.1%
Contains more SeleniumSelenium +4000%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +254.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +349.7%
Contains more Vitamin B5Vitamin B5 +383.9%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more FolateFolate +1124.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Lupin Bean Raw DV% diff.
Copper 0.051mg 1.022mg 108%
Manganese 0.175mg 2.382mg 96%
Folate 29µg 355µg 82%
Fiber 1.1g 18.9g 71%
Protein 1.21g 36.17g 70%
Phosphorus 38mg 440mg 57%
Iron 0.35mg 4.36mg 50%
Vitamin B1 0.048mg 0.64mg 49%
Magnesium 17mg 198mg 43%
Zinc 0.29mg 4.75mg 41%
Potassium 262mg 1013mg 22%
Calories 16kcal 371kcal 18%
Calcium 15mg 176mg 16%
Polyunsaturated fat 0.089g 2.439g 16%
Fats 0.18g 9.74g 15%
Selenium 0.2µg 8.2µg 15%
Vitamin C 17mg 4.8mg 14%
Carbs 3.35g 40.37g 12%
Vitamin B5 0.155mg 0.75mg 12%
Vitamin B3 0.487mg 2.19mg 11%
Vitamin B6 0.218mg 0.357mg 11%
Monounsaturated fat 0.016g 3.94g 10%
Vitamin B2 0.142mg 0.22mg 6%
Saturated fat 0.044g 1.156g 5%
Vitamin K 3µg 3%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Sodium 2mg 15mg 1%
Net carbs 2.25g 21.47g N/A
Sugar 2.2g N/A
Tryptophan 0.011mg 0.289mg 0%
Threonine 0.028mg 1.331mg 0%
Isoleucine 0.042mg 1.615mg 0%
Leucine 0.069mg 2.743mg 0%
Lysine 0.065mg 1.933mg 0%
Methionine 0.017mg 0.255mg 0%
Phenylalanine 0.041mg 1.435mg 0%
Valine 0.053mg 1.51mg 0%
Histidine 0.025mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +806.5%
Contains more ProteinProtein +2889.3%
Contains more FatsFats +5311.1%
Contains more CarbsCarbs +1105.1%
Contains more OtherOther +429%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +24525%
Contains more Poly. FatPolyunsaturated fat +2640.4%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.