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  6. Summer squash vs. Yardlong bean (Asparagus bean)

Summer squash vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Differences between Summer squash and Yardlong bean (Asparagus bean)

  • Summer squash is higher in Vitamin B6, however, Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) 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.
Summer squash
Summer squash
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Sodium -50%
Contains more Calcium +193.3%
Contains more Iron +180%
Contains more Magnesium +147.1%
Contains more Phosphorus +50%
Contains more Potassium +10.7%
Contains more Zinc +24.1%
Contains more Manganese +14.9%
Contains more Selenium +650%
Equal in Copper - 0.047
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains less Sodium -50%
Contains more Calcium +193.3%
Contains more Iron +180%
Contains more Magnesium +147.1%
Contains more Phosphorus +50%
Contains more Potassium +10.7%
Contains more Zinc +24.1%
Contains more Manganese +14.9%
Contains more Selenium +650%
Equal in Copper - 0.047

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.
Summer squash
Summer squash
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B2 +43.4%
Contains more Vitamin B5 +203.9%
Contains more Vitamin B6 +808.3%
Contains more Vitamin A +125%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B3 +29.4%
Contains more Folate +55.2%
Equal in Vitamin C - 16.2
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B2 +43.4%
Contains more Vitamin B5 +203.9%
Contains more Vitamin B6 +808.3%
Contains more Vitamin A +125%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B3 +29.4%
Contains more Folate +55.2%
Equal in Vitamin C - 16.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +80%
Contains more Protein +109.1%
Contains more Carbs +174%
Contains more Other +16.1%
Equal in Water - 87.47
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Yardlong bean (Asparagus bean)
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 Fats +80%
Contains more Protein +109.1%
Contains more Carbs +174%
Contains more Other +16.1%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -40.9%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated 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 bean (Asparagus bean)
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 bean (Asparagus bean) Opinion
Net carbs 2.25g 9.18g Yardlong bean (Asparagus bean)
Protein 1.21g 2.53g Yardlong bean (Asparagus bean)
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 9.18g Yardlong bean (Asparagus bean)
Calories 16kcal 47kcal Yardlong bean (Asparagus bean)
Fructose 0.95g Summer squash
Sugar 2.2g Yardlong bean (Asparagus bean)
Fiber 1.1g Summer squash
Calcium 15mg 44mg Yardlong bean (Asparagus bean)
Iron 0.35mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 17mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 38mg 57mg Yardlong bean (Asparagus bean)
Potassium 262mg 290mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Summer squash
Zinc 0.29mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.051mg 0.047mg Summer squash
Manganese 0.175mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 200IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 10µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 16.2mg Summer squash
Vitamin B1 0.048mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.142mg 0.099mg Summer squash
Vitamin B3 0.487mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.155mg 0.051mg Summer squash
Vitamin B6 0.218mg 0.024mg Summer squash
Folate 29µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.028mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.042mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.069mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.065mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.017mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.041mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.053mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.025mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.044g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.016g 0.009g Summer squash
Polyunsaturated fat 0.089g 0.042g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Summer squash
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
12%
Summer squash
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) - 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.