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

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

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Significant differences between Yardlong bean (Asparagus bean) raw and Summer squash

  • Yardlong bean (Asparagus bean) raw has more Folate, and Magnesium, however, Summer squash is richer in Vitamin B6.
  • Summer squash covers your daily Vitamin B6 needs 15% more than Yardlong bean (Asparagus bean) raw.
  • Summer squash has 3 times less Calcium than Yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 50mg of Calcium, while Summer squash has 15mg.

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

Infographic

Yardlong bean (Asparagus bean) raw 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
7
:
3
Summer squash
Summer squash
Contains more Calcium +233.3%
Contains more Iron +34.3%
Contains more Magnesium +158.8%
Contains more Phosphorus +55.3%
Contains more Zinc +27.6%
Contains more Manganese +17.1%
Contains more Selenium +650%
Contains less Sodium -50%
Equal in Potassium - 262
Equal in Copper - 0.051
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +233.3%
Contains more Iron +34.3%
Contains more Magnesium +158.8%
Contains more Phosphorus +55.3%
Contains more Zinc +27.6%
Contains more Manganese +17.1%
Contains more Selenium +650%
Contains less Sodium -50%
Equal in Potassium - 262
Equal in Copper - 0.051

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
6
Summer squash
Summer squash
Contains more Vitamin A +332.5%
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +122.9%
Contains more Folate +113.8%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +808.3%
Equal in Vitamin C - 17
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +332.5%
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +122.9%
Contains more Folate +113.8%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +181.8%
Contains more Vitamin B6 +808.3%
Equal in Vitamin C - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Summer squash
Summer squash
Contains more Protein +131.4%
Contains more Fats +122.2%
Contains more Carbs +149.3%
Equal in Water - 94.64
Equal in Other - 0.62
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +131.4%
Contains more Fats +122.2%
Contains more Carbs +149.3%
Equal in Water - 94.64
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +89.9%
Contains less Saturated Fat -58.1%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +89.9%
Contains less Saturated Fat -58.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Summer squash Opinion
Net carbs 8.35g 2.25g Yardlong bean (Asparagus bean) raw
Protein 2.8g 1.21g Yardlong bean (Asparagus bean) raw
Fats 0.4g 0.18g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 3.35g Yardlong bean (Asparagus bean) raw
Calories 47kcal 16kcal Yardlong bean (Asparagus bean) raw
Fructose 0.95g Summer squash
Sugar 2.2g Yardlong bean (Asparagus bean) raw
Fiber 1.1g Summer squash
Calcium 50mg 15mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.35mg Yardlong bean (Asparagus bean) raw
Magnesium 44mg 17mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 38mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 262mg Summer squash
Sodium 4mg 2mg Summer squash
Zinc 0.37mg 0.29mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0.051mg Summer squash
Manganese 0.205mg 0.175mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 200IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 10µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.12mg Summer squash
Vitamin C 18.8mg 17mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.048mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.142mg Summer squash
Vitamin B3 0.41mg 0.487mg Summer squash
Vitamin B5 0.055mg 0.155mg Summer squash
Vitamin B6 0.024mg 0.218mg Summer squash
Folate 62µg 29µg Yardlong bean (Asparagus bean) raw
Vitamin K 3µg Summer squash
Tryptophan 0.032mg 0.011mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.028mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0.042mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.069mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0.065mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.017mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0.041mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.053mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0.025mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.044g Summer squash
Monounsaturated Fat 0.036g 0.016g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.089g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
18%
Summer squash
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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