Yardlong beans vs. Summer squash — In-Depth Nutrition Comparison
Compare
Differences between yardlong beans and summer squash
- Yardlong beans is higher in iron and magnesium; however, summer squash is richer in vitamin B6.
- Summer squash's daily need coverage for vitamin B6 is 15% higher.
- Yardlong beans has 3 times more calcium than summer squash. While yardlong beans has 44mg of calcium, summer squash has only 15mg.
- Summer squash has a lower glycemic index (13) than yardlong beans (86).
The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.
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.
| Contains more MagnesiumMagnesium | +147.1% |
| Contains more CalciumCalcium | +193.3% |
| Contains more IronIron | +180% |
| Contains more ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more ManganeseManganese | +14.9% |
| Contains more SeleniumSelenium | +650% |
| Contains less SodiumSodium | -50% |
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 | +130% |
| Contains more Vitamin B1Vitamin B1 | +77.1% |
| Contains more Vitamin B3Vitamin B3 | +29.4% |
| Contains more FolateFolate | +55.2% |
| Contains more Vitamin B2Vitamin B2 | +43.4% |
| Contains more Vitamin B5Vitamin B5 | +203.9% |
| Contains more Vitamin B6Vitamin B6 | +808.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +109.1% |
| Contains more CarbsCarbs | +174% |
| Contains more OtherOther | +16.1% |
| Contains more FatsFats | +80% |
~equal in
Water
~94.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -40.9% |
| Contains more Mono. FatMonounsaturated fat | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +111.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.024mg | 0.218mg | 15% |
| Iron | 0.98mg | 0.35mg | 8% |
| Magnesium | 42mg | 17mg | 6% |
| Folate | 45µg | 29µg | 4% |
| Fiber | 1.1g | 4% | |
| Vitamin B1 | 0.085mg | 0.048mg | 3% |
| Phosphorus | 57mg | 38mg | 3% |
| Vitamin K | 3µg | 3% | |
| Calcium | 44mg | 15mg | 3% |
| Vitamin B2 | 0.099mg | 0.142mg | 3% |
| Protein | 2.53g | 1.21g | 3% |
| Vitamin B5 | 0.051mg | 0.155mg | 2% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Calories | 47kcal | 16kcal | 2% |
| Carbs | 9.18g | 3.35g | 2% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Potassium | 290mg | 262mg | 1% |
| Vitamin C | 16.2mg | 17mg | 1% |
| Vitamin B3 | 0.63mg | 0.487mg | 1% |
| Choline | 6.7mg | 1% | |
| Fructose | 0.95g | 1% | |
| Manganese | 0.201mg | 0.175mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 23µg | 10µg | 1% |
| Fats | 0.1g | 0.18g | 0% |
| Net carbs | 9.18g | 2.25g | N/A |
| Sugar | 2.2g | N/A | |
| Copper | 0.047mg | 0.051mg | 0% |
| Sodium | 4mg | 2mg | 0% |
| Saturated fat | 0.026g | 0.044g | 0% |
| Monounsaturated fat | 0.009g | 0.016g | 0% |
| Polyunsaturated fat | 0.042g | 0.089g | 0% |
| Tryptophan | 0.029mg | 0.011mg | 0% |
| Threonine | 0.094mg | 0.028mg | 0% |
| Isoleucine | 0.135mg | 0.042mg | 0% |
| Leucine | 0.18mg | 0.069mg | 0% |
| Lysine | 0.166mg | 0.065mg | 0% |
| Methionine | 0.036mg | 0.017mg | 0% |
| Phenylalanine | 0.139mg | 0.041mg | 0% |
| Valine | 0.146mg | 0.053mg | 0% |
| Histidine | 0.082mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
12%
16%
Minerals Daily Need Coverage Score
19%
12%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.018g)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
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.