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

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

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Significant differences between summer squash and yardlong bean (Asparagus bean) raw

  • Summer squash has more vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, and magnesium.
  • Summer squash covers your daily vitamin B6 needs 15% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Yardlong bean, raw.

Infographic

Summer squash vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +34.3%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +650%
~equal in Potassium ~240mg
~equal in Copper ~0.048mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +808.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +10.6%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +122.9%
Contains more FolateFolate +113.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.218mg 0.024mg 15%
Folate 29µg 62µg 8%
Magnesium 17mg 44mg 6%
Vitamin B1 0.048mg 0.107mg 5%
Calcium 15mg 50mg 4%
Fiber 1.1g 4%
Vitamin A 10µg 43µg 4%
Phosphorus 38mg 59mg 3%
Vitamin K 3µg 3%
Protein 1.21g 2.8g 3%
Vitamin B5 0.155mg 0.055mg 2%
Vitamin B2 0.142mg 0.11mg 2%
Selenium 0.2µg 1.5µg 2%
Calories 16kcal 47kcal 2%
Iron 0.35mg 0.47mg 2%
Vitamin C 17mg 18.8mg 2%
Carbs 3.35g 8.35g 2%
Zinc 0.29mg 0.37mg 1%
Polyunsaturated fat 0.089g 0.169g 1%
Potassium 262mg 240mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Manganese 0.175mg 0.205mg 1%
Vitamin E 0.12mg 1%
Fats 0.18g 0.4g 0%
Net carbs 2.25g 8.35g N/A
Sugar 2.2g N/A
Copper 0.051mg 0.048mg 0%
Sodium 2mg 4mg 0%
Vitamin B3 0.487mg 0.41mg 0%
Saturated fat 0.044g 0.105g 0%
Monounsaturated fat 0.016g 0.036g 0%
Tryptophan 0.011mg 0.032mg 0%
Threonine 0.028mg 0.104mg 0%
Isoleucine 0.042mg 0.15mg 0%
Leucine 0.069mg 0.2mg 0%
Lysine 0.065mg 0.184mg 0%
Methionine 0.017mg 0.04mg 0%
Phenylalanine 0.041mg 0.154mg 0%
Valine 0.053mg 0.162mg 0%
Histidine 0.025mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +131.4%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +149.3%
~equal in Water ~87.85g
~equal in Other ~0.6g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -58.1%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +89.9%

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) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.