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  6. Winter squash vs. Broad beans

Winter squash vs. Broad beans — In-Depth Nutrition Comparison

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Summary of differences between winter squash and broad beans

  • Winter squash has more vitamin A and vitamin B6; however, broad beans are higher in iron, vitamin C, folate, vitamin B1, and phosphorus.
  • Winter squash covers your daily need for vitamin A, 99% more than broad beans.
  • Winter squash has 6 times more vitamin B6 than broad beans. While winter squash has 0.161mg of vitamin B6, broad beans have only 0.029mg.
  • The glycemic index of broad beans is higher.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Winter squash vs Broad beans infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +24.9%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +138.5%
Contains more IronIron +240.9%
Contains more ZincZinc +113.6%
Contains more PhosphorusPhosphorus +284.2%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +150%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +1764.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +254.5%
Contains more Vitamin B6Vitamin B6 +455.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Broad beans DV% diff.
Vitamin A 261µg 14µg 27%
Iron 0.44mg 1.5mg 13%
Vitamin C 9.6mg 19.8mg 11%
Folate 20µg 58µg 10%
Vitamin B6 0.161mg 0.029mg 10%
Vitamin B1 0.016mg 0.128mg 9%
Phosphorus 19mg 73mg 8%
Protein 0.89g 4.8g 8%
Vitamin B3 0.495mg 1.2mg 4%
Magnesium 13mg 31mg 4%
Vitamin K 4.4µg 4%
Manganese 0.187mg 0.261mg 3%
Vitamin B5 0.234mg 0.066mg 3%
Fiber 2.8g 3.6g 3%
Zinc 0.22mg 0.47mg 2%
Copper 0.082mg 0.06mg 2%
Sodium 1mg 41mg 2%
Choline 10.6mg 2%
Vitamin B2 0.067mg 0.09mg 2%
Polyunsaturated fat 0.147g 0.303g 1%
Calories 37kcal 62kcal 1%
Selenium 0.4µg 1µg 1%
Potassium 241mg 193mg 1%
Vitamin E 0.12mg 1%
Fats 0.35g 0.5g 0%
Carbs 8.85g 10.1g 0%
Net carbs 6.05g 6.5g N/A
Calcium 22mg 18mg 0%
Sugar 3.3g N/A
Saturated fat 0.072g 0.142g 0%
Monounsaturated fat 0.026g 0.02g 0%
Tryptophan 0.013mg 0.048mg 0%
Threonine 0.027mg 0.178mg 0%
Isoleucine 0.035mg 0.215mg 0%
Leucine 0.05mg 0.37mg 0%
Lysine 0.033mg 0.313mg 0%
Methionine 0.011mg 0.037mg 0%
Phenylalanine 0.035mg 0.195mg 0%
Valine 0.038mg 0.235mg 0%
Histidine 0.017mg 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +439.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +28.6%
~equal in Water ~83.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -49.3%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +106.1%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.