Summer squash vs. Refried beans — In-Depth Nutrition Comparison
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The main differences between summer squash and refried beans
- Summer squash has more vitamin C and vitamin B6; however, refried beans have more iron, fiber, selenium, copper, and phosphorus.
- Daily need coverage for sodium for refried beans is 16% higher.
- Refried beans have 3 times less vitamin C than summer squash. Summer squash has 17mg of vitamin C, while refried beans have 6mg.
- Summer squash is lower in sodium.
- Refried beans have a higher glycemic index than summer squash.
Food types used in this article are Squash, summer, all varieties, raw and Refried beans, canned, traditional style (includes USDA commodity).
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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.
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +105.9% |
| Contains more CalciumCalcium | +93.3% |
| Contains more PotassiumPotassium | +21.8% |
| Contains more IronIron | +311.4% |
| Contains more CopperCopper | +152.9% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +142.1% |
| Contains more ManganeseManganese | +65.1% |
| Contains more SeleniumSelenium | +2800% |
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.
| Contains more Vitamin CVitamin C | +183.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +79.7% |
| Contains more Vitamin B3Vitamin B3 | +32.7% |
| Contains more Vitamin B6Vitamin B6 | +111.7% |
| Contains more Vitamin KVitamin K | +42.9% |
| Contains more FolateFolate | +163.6% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +21.9% |
| Contains more CholineCholine | +216.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Histidine | 0.025mg | 153mg | 22% |
| Sodium | 2mg | 370mg | 16% |
| Iron | 0.35mg | 1.44mg | 14% |
| Vitamin C | 17mg | 6mg | 12% |
| Selenium | 0.2µg | 5.8µg | 10% |
| Fiber | 1.1g | 3.7g | 10% |
| Vitamin B6 | 0.218mg | 0.103mg | 9% |
| Copper | 0.051mg | 0.129mg | 9% |
| Protein | 1.21g | 4.98g | 8% |
| Phosphorus | 38mg | 92mg | 8% |
| Folate | 29µg | 11µg | 5% |
| Vitamin B2 | 0.142mg | 0.079mg | 5% |
| Manganese | 0.175mg | 0.289mg | 5% |
| Calories | 16kcal | 90kcal | 4% |
| Magnesium | 17mg | 35mg | 4% |
| Starch | 7.43g | 3% | |
| Polyunsaturated fat | 0.089g | 0.543g | 3% |
| Saturated fat | 0.044g | 0.631g | 3% |
| Carbs | 3.35g | 13.55g | 3% |
| Fats | 0.18g | 2.01g | 3% |
| Choline | 6.7mg | 21.2mg | 3% |
| Zinc | 0.29mg | 0.58mg | 3% |
| Potassium | 262mg | 319mg | 2% |
| Vitamin B1 | 0.048mg | 0.076mg | 2% |
| Monounsaturated fat | 0.016g | 0.601g | 1% |
| Fructose | 0.95g | 0g | 1% |
| Vitamin B3 | 0.487mg | 0.367mg | 1% |
| Vitamin K | 3µg | 2.1µg | 1% |
| Calcium | 15mg | 29mg | 1% |
| Vitamin B5 | 0.155mg | 0.189mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Net carbs | 2.25g | 9.85g | N/A |
| Sugar | 2.2g | 0.54g | N/A |
| Vitamin E | 0.12mg | 0.09mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.011mg | 0.065mg | 0% |
| Threonine | 0.028mg | 0.231mg | 0% |
| Isoleucine | 0.042mg | 0.242mg | 0% |
| Leucine | 0.069mg | 0.438mg | 0% |
| Lysine | 0.065mg | 0.377mg | 0% |
| Methionine | 0.017mg | 0.083mg | 0% |
| Phenylalanine | 0.041mg | 0.297mg | 0% |
| Valine | 0.053mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more WaterWater | +21.7% |
| Contains more ProteinProtein | +311.6% |
| Contains more FatsFats | +1016.7% |
| Contains more CarbsCarbs | +304.5% |
| Contains more OtherOther | +175.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Mono. FatMonounsaturated fat | +3656.3% |
| Contains more Poly. FatPolyunsaturated fat | +510.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1700% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
