Winter squash vs. Green beans — In-Depth Nutrition Comparison
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What are the differences between Winter squash and Green beans?
- Winter squash is higher in Vitamin A, and Vitamin B6, yet Green beans are higher in Vitamin K.
- Green beans' daily need coverage for Vitamin K is 36% more.
- Winter squash has 8 times more Vitamin A than Green beans. While Winter squash has 261µg of Vitamin A, Green beans have only 32µg.
We used Squash, winter, all varieties, cooked, baked, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this article.
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.
| Contains more PotassiumPotassium | +65.1% |
| Contains more CopperCopper | +43.9% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +47.7% |
| Contains more ZincZinc | +13.6% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains more ManganeseManganese | +52.4% |
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.
| Contains more Vitamin AVitamin A | +725.1% |
| Contains more Vitamin B5Vitamin B5 | +216.2% |
| Contains more Vitamin B6Vitamin B6 | +187.5% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +362.5% |
| Contains more Vitamin B2Vitamin B2 | +44.8% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin KVitamin K | +988.6% |
| Contains more FolateFolate | +65% |
| Contains more CholineCholine | +59.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +12.3% |
| Contains more ProteinProtein | +112.4% |
~equal in
Water
~89.22g
~equal in
Other
~0.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated Fat:
Sat. Fat
0.064 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated Fat | +136.4% |
| Contains less Sat. FatSaturated Fat | -11.1% |
~equal in
Polyunsaturated fat
~0.145g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 37kcal | 35kcal |
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| Protein | 0.89g | 1.89g |
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| Fats | 0.35g | 0.28g |
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| Vitamin C | 9.6mg | 9.7mg |
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| Net carbs | 6.05g | 4.68g |
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| Carbs | 8.85g | 7.88g |
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| Magnesium | 13mg | 18mg |
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| Calcium | 22mg | 44mg |
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| Potassium | 241mg | 146mg |
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| Iron | 0.44mg | 0.65mg |
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| Sugar | 3.3g | 3.63g |
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| Fiber | 2.8g | 3.2g |
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| Copper | 0.082mg | 0.057mg |
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| Zinc | 0.22mg | 0.25mg |
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| Phosphorus | 19mg | 29mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 5223IU | 633IU |
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| Vitamin A | 261µg | 32µg |
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| Vitamin E | 0.12mg | 0.46mg |
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| Manganese | 0.187mg | 0.285mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin B1 | 0.016mg | 0.074mg |
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| Vitamin B2 | 0.067mg | 0.097mg |
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| Vitamin B3 | 0.495mg | 0.614mg |
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| Vitamin B5 | 0.234mg | 0.074mg |
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| Vitamin B6 | 0.161mg | 0.056mg |
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| Vitamin K | 4.4µg | 47.9µg |
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| Folate | 20µg | 33µg |
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| Choline | 10.6mg | 16.9mg |
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| Saturated Fat | 0.072g | 0.064g |
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| Monounsaturated Fat | 0.026g | 0.011g |
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| Polyunsaturated fat | 0.147g | 0.145g |
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| Tryptophan | 0.013mg | 0.02mg |
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| Threonine | 0.027mg | 0.082mg |
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| Isoleucine | 0.035mg | 0.069mg |
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| Leucine | 0.05mg | 0.116mg |
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| Lysine | 0.033mg | 0.091mg |
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| Methionine | 0.011mg | 0.023mg |
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| Phenylalanine | 0.035mg | 0.069mg |
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| Valine | 0.038mg | 0.093mg |
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| Histidine | 0.017mg | 0.035mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
23%
Minerals Daily Need Coverage Score
12%
14%
Comparison summary
Which food is lower in Sugar?
Winter squash is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Green beans is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Green beans is relatively richer in minerals
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)