Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Summer squash

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

Compare

Significant differences between yardlong bean (Asparagus bean) raw and summer squash

  • Yardlong bean (Asparagus bean) raw has more vitamin A, 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 4 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while summer squash has 200IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of summer squash is 13.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +158.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +34.3%
Contains more ZincZinc +27.6%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +650%
Contains less SodiumSodium -50%
~equal in Potassium ~262mg
~equal in Copper ~0.051mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +122.9%
Contains more FolateFolate +113.8%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +808.3%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Summer squash DV% diff.
Vitamin B6 0.024mg 0.218mg 15%
Folate 62µg 29µg 8%
Magnesium 44mg 17mg 6%
Vitamin B1 0.107mg 0.048mg 5%
Calcium 50mg 15mg 4%
Fiber 1.1g 4%
Vitamin A 43µg 10µg 4%
Phosphorus 59mg 38mg 3%
Vitamin K 3µg 3%
Protein 2.8g 1.21g 3%
Vitamin B5 0.055mg 0.155mg 2%
Vitamin B2 0.11mg 0.142mg 2%
Selenium 1.5µg 0.2µg 2%
Calories 47kcal 16kcal 2%
Iron 0.47mg 0.35mg 2%
Vitamin C 18.8mg 17mg 2%
Carbs 8.35g 3.35g 2%
Zinc 0.37mg 0.29mg 1%
Polyunsaturated fat 0.169g 0.089g 1%
Potassium 240mg 262mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Manganese 0.205mg 0.175mg 1%
Vitamin E 0.12mg 1%
Fats 0.4g 0.18g 0%
Net carbs 8.35g 2.25g N/A
Sugar 2.2g N/A
Copper 0.048mg 0.051mg 0%
Sodium 4mg 2mg 0%
Vitamin B3 0.41mg 0.487mg 0%
Saturated fat 0.105g 0.044g 0%
Monounsaturated fat 0.036g 0.016g 0%
Tryptophan 0.032mg 0.011mg 0%
Threonine 0.104mg 0.028mg 0%
Isoleucine 0.15mg 0.042mg 0%
Leucine 0.2mg 0.069mg 0%
Lysine 0.184mg 0.065mg 0%
Methionine 0.04mg 0.017mg 0%
Phenylalanine 0.154mg 0.041mg 0%
Valine 0.162mg 0.053mg 0%
Histidine 0.09mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +131.4%
Contains more FatsFats +122.2%
Contains more CarbsCarbs +149.3%
~equal in Water ~94.64g
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 +125%
Contains more Poly. FatPolyunsaturated fat +89.9%
Contains less Sat. FatSaturated fat -58.1%

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.