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  6. Winter squash vs. Green bean

Winter squash vs. Green bean — In-Depth Nutrition Comparison

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What are the differences between Winter squash and Green bean?

  • Winter squash is higher in Vitamin A RAE, and Vitamin B6, yet Green bean is higher in Vitamin K.
  • Green bean's daily need coverage for Vitamin K is 36% more.
  • Winter squash has 8 times more Vitamin A RAE than Green bean. While Winter squash has 261µg of Vitamin A RAE, Green bean has 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

Winter squash vs Green 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.
Winter squash
Winter squash
3
:
6
Green bean
Green bean
Contains more Potassium +65.1%
Contains more Copper +43.9%
Contains more Selenium +100%
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +52.6%
Contains more Zinc +13.6%
Contains more Manganese +52.4%
Equal in Sodium - 1
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Potassium +65.1%
Contains more Copper +43.9%
Contains more Selenium +100%
Contains more Calcium +100%
Contains more Iron +47.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +52.6%
Contains more Zinc +13.6%
Contains more Manganese +52.4%
Equal in Sodium - 1

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.
Winter squash
Winter squash
3
:
7
Green bean
Green bean
Contains more Vitamin A +725.1%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +187.5%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B3 +24%
Contains more Folate +65%
Contains more Vitamin K +988.6%
Equal in Vitamin C - 9.7
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +725.1%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +187.5%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +362.5%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B3 +24%
Contains more Folate +65%
Contains more Vitamin K +988.6%
Equal in Vitamin C - 9.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Green bean
Green bean
Contains more Fats +25%
Contains more Carbs +12.3%
Contains more Protein +112.4%
Equal in Water - 89.22
Equal in Other - 0.73
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Fats +25%
Contains more Carbs +12.3%
Contains more Protein +112.4%
Equal in Water - 89.22
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +136.4%
Contains less Saturated Fat -11.1%
Equal in Polyunsaturated fat - 0.145
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +136.4%
Contains less Saturated Fat -11.1%
Equal in Polyunsaturated fat - 0.145

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Green bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Green bean Opinion
Net carbs 6.05g 4.68g Winter squash
Protein 0.89g 1.89g Green bean
Fats 0.35g 0.28g Winter squash
Carbs 8.85g 7.88g Winter squash
Calories 37kcal 35kcal Winter squash
Sugar 3.3g 3.63g Winter squash
Fiber 2.8g 3.2g Green bean
Calcium 22mg 44mg Green bean
Iron 0.44mg 0.65mg Green bean
Magnesium 13mg 18mg Green bean
Phosphorus 19mg 29mg Green bean
Potassium 241mg 146mg Winter squash
Sodium 1mg 1mg
Zinc 0.22mg 0.25mg Green bean
Copper 0.082mg 0.057mg Winter squash
Manganese 0.187mg 0.285mg Green bean
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 633IU Winter squash
Vitamin A RAE 261µg 32µg Winter squash
Vitamin E 0.12mg 0.46mg Green bean
Vitamin C 9.6mg 9.7mg Green bean
Vitamin B1 0.016mg 0.074mg Green bean
Vitamin B2 0.067mg 0.097mg Green bean
Vitamin B3 0.495mg 0.614mg Green bean
Vitamin B5 0.234mg 0.074mg Winter squash
Vitamin B6 0.161mg 0.056mg Winter squash
Folate 20µg 33µg Green bean
Vitamin K 4.4µg 47.9µg Green bean
Tryptophan 0.013mg 0.02mg Green bean
Threonine 0.027mg 0.082mg Green bean
Isoleucine 0.035mg 0.069mg Green bean
Leucine 0.05mg 0.116mg Green bean
Lysine 0.033mg 0.091mg Green bean
Methionine 0.011mg 0.023mg Green bean
Phenylalanine 0.035mg 0.069mg Green bean
Valine 0.038mg 0.093mg Green bean
Histidine 0.017mg 0.035mg Green bean
Saturated Fat 0.072g 0.064g Green bean
Monounsaturated Fat 0.026g 0.011g Winter squash
Polyunsaturated fat 0.147g 0.145g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Green 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
38%
Winter squash
24%
Green bean
Minerals Daily Need Coverage Score
12%
Winter squash
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.