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  6. Winged bean vs. Summer squash

Winged bean vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between winged bean and summer squash

  • Winged bean has more copper, vitamin B1, iron, manganese, zinc, potassium, and vitamin B3; however, summer squash is richer in vitamin C and vitamin B6.
  • Winged bean covers your daily copper needs 148% more than summer squash.
  • Summer squash has 8 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while summer squash has 0.048mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of summer squash is 13.

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

Infographic

Winged bean vs Summer squash 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +123.7%
Contains more IronIron +471.4%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +379.3%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +204%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -94.3%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more Vitamin B1Vitamin B1 +689.6%
Contains more Vitamin B3Vitamin B3 +236.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +190.7%
Contains more FolateFolate +52.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Summer squash DV% diff.
Copper 1.386mg 0.051mg 148%
Vitamin B1 0.379mg 0.048mg 28%
Protein 11.6g 1.21g 21%
Iron 2mg 0.35mg 21%
Vitamin C 0mg 17mg 19%
Manganese 0.532mg 0.175mg 16%
Vitamin B6 0.075mg 0.218mg 11%
Potassium 586mg 262mg 10%
Zinc 1.39mg 0.29mg 10%
Carbs 28.1g 3.35g 8%
Vitamin B3 1.64mg 0.487mg 7%
Calories 148kcal 16kcal 7%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Folate 19µg 29µg 3%
Calcium 30mg 15mg 2%
Magnesium 24mg 17mg 2%
Sodium 35mg 2mg 1%
Phosphorus 45mg 38mg 1%
Polyunsaturated fat 0.174g 0.089g 1%
Monounsaturated fat 0.234g 0.016g 1%
Vitamin A 0µg 10µg 1%
Choline 6.7mg 1%
Saturated fat 0.222g 0.044g 1%
Fats 0.9g 0.18g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B5 0.116mg 0.155mg 1%
Vitamin E 0.12mg 1%
Fructose 0.95g 1%
Vitamin B2 0.149mg 0.142mg 1%
Net carbs 28.1g 2.25g N/A
Sugar 2.2g N/A
Tryptophan 0.252mg 0.011mg 0%
Threonine 0.451mg 0.028mg 0%
Isoleucine 0.425mg 0.042mg 0%
Leucine 0.64mg 0.069mg 0%
Lysine 0.592mg 0.065mg 0%
Methionine 0.143mg 0.017mg 0%
Phenylalanine 0.451mg 0.041mg 0%
Valine 0.599mg 0.053mg 0%
Histidine 0.241mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +858.7%
Contains more FatsFats +400%
Contains more CarbsCarbs +738.8%
Contains more OtherOther +222.6%
Contains more WaterWater +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1362.5%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains less Sat. FatSaturated fat -80.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.