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  6. Summer squash vs. Yardlong beans

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

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Differences between Summer squash and Yardlong beans

  • Summer squash is higher in Vitamin B6, however, Yardlong beans is richer in Iron, and Magnesium.
  • Summer squash's daily need coverage for Vitamin B6 is 15% higher.

The food types used in this comparison are Squash, summer, all varieties, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Summer squash vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +147.1%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +180%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +650%
~equal in Copper ~0.047mg

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% 12% 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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B5Vitamin B5 +203.9%
Contains more Vitamin B6Vitamin B6 +808.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +77.1%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more FolateFolate +55.2%
~equal in Vitamin C ~16.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +80%
Contains more ProteinProtein +109.1%
Contains more CarbsCarbs +174%
Contains more OtherOther +16.1%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +77.8%
Contains more Poly. FatPolyunsaturated fat +111.9%
Contains less Sat. FatSaturated Fat -40.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Yardlong beans
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Yardlong beans Opinion
Calories 16kcal 47kcal Yardlong beans
Protein 1.21g 2.53g Yardlong beans
Fats 0.18g 0.1g Summer squash
Vitamin C 17mg 16.2mg Summer squash
Net carbs 2.25g 9.18g Yardlong beans
Carbs 3.35g 9.18g Yardlong beans
Magnesium 17mg 42mg Yardlong beans
Calcium 15mg 44mg Yardlong beans
Potassium 262mg 290mg Yardlong beans
Iron 0.35mg 0.98mg Yardlong beans
Sugar 2.2g Yardlong beans
Fiber 1.1g Summer squash
Copper 0.051mg 0.047mg Summer squash
Zinc 0.29mg 0.36mg Yardlong beans
Phosphorus 38mg 57mg Yardlong beans
Sodium 2mg 4mg Summer squash
Vitamin A 200IU 450IU Yardlong beans
Vitamin A 10µg 23µg Yardlong beans
Vitamin E 0.12mg Summer squash
Manganese 0.175mg 0.201mg Yardlong beans
Selenium 0.2µg 1.5µg Yardlong beans
Vitamin B1 0.048mg 0.085mg Yardlong beans
Vitamin B2 0.142mg 0.099mg Summer squash
Vitamin B3 0.487mg 0.63mg Yardlong beans
Vitamin B5 0.155mg 0.051mg Summer squash
Vitamin B6 0.218mg 0.024mg Summer squash
Vitamin K 3µg Summer squash
Folate 29µg 45µg Yardlong beans
Choline 6.7mg Summer squash
Saturated Fat 0.044g 0.026g Yardlong beans
Monounsaturated Fat 0.016g 0.009g Summer squash
Polyunsaturated fat 0.089g 0.042g Summer squash
Tryptophan 0.011mg 0.029mg Yardlong beans
Threonine 0.028mg 0.094mg Yardlong beans
Isoleucine 0.042mg 0.135mg Yardlong beans
Leucine 0.069mg 0.18mg Yardlong beans
Lysine 0.065mg 0.166mg Yardlong beans
Methionine 0.017mg 0.036mg Yardlong beans
Phenylalanine 0.041mg 0.139mg Yardlong beans
Valine 0.053mg 0.146mg Yardlong beans
Histidine 0.025mg 0.082mg Yardlong beans
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Summer squash
14%
Yardlong beans
Minerals Daily Need Coverage Score
12%
Summer squash
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.