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  6. Yardlong beans vs. Summer squash

Yardlong beans vs. Summer squash — In-Depth Nutrition Comparison

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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

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 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 +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%
~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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +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%
~equal in Vitamin C ~17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Summer squash 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -40.9%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +111.9%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.