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  6. Yardlong bean (Asparagus bean) vs. Winter squash

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

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The main differences between Yardlong bean (Asparagus bean) and Winter squash

  • Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, Iron, Folate, Vitamin B1, and Phosphorus, however, Winter squash has more Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Winter squash is 26% higher.
  • Winter squash has 5 times less Vitamin B1 than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 0.085mg of Vitamin B1, while Winter squash has 0.016mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Winter 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)
Yardlong bean (Asparagus bean)
8
:
2
Winter squash
Winter squash
Contains more Calcium +100%
Contains more Iron +122.7%
Contains more Magnesium +223.1%
Contains more Phosphorus +200%
Contains more Potassium +20.3%
Contains more Zinc +63.6%
Contains more Selenium +275%
Contains less Sodium -75%
Contains more Copper +74.5%
Equal in Manganese - 0.187
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +100%
Contains more Iron +122.7%
Contains more Magnesium +223.1%
Contains more Phosphorus +200%
Contains more Potassium +20.3%
Contains more Zinc +63.6%
Contains more Selenium +275%
Contains less Sodium -75%
Contains more Copper +74.5%
Equal in Manganese - 0.187

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)
Yardlong bean (Asparagus bean)
5
:
5
Winter squash
Winter squash
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +431.3%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +27.3%
Contains more Folate +125%
Contains more Vitamin A +1060.7%
Contains more Vitamin B5 +358.8%
Contains more Vitamin B6 +570.8%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
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%
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +431.3%
Contains more Vitamin B2 +47.8%
Contains more Vitamin B3 +27.3%
Contains more Folate +125%
Contains more Vitamin A +1060.7%
Contains more Vitamin B5 +358.8%
Contains more Vitamin B6 +570.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Winter squash
Winter squash
Contains more Protein +184.3%
Contains more Fats +250%
Equal in Carbs - 8.85
Equal in Water - 89.21
Equal in Other - 0.7
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +184.3%
Contains more Fats +250%
Equal in Carbs - 8.85
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +250%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +250%

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) Winter squash
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium 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) Winter squash Opinion
Net carbs 9.18g 6.05g Yardlong bean (Asparagus bean)
Protein 2.53g 0.89g Yardlong bean (Asparagus bean)
Fats 0.1g 0.35g Winter squash
Carbs 9.18g 8.85g Yardlong bean (Asparagus bean)
Calories 47kcal 37kcal Yardlong bean (Asparagus bean)
Sugar 3.3g Yardlong bean (Asparagus bean)
Fiber 2.8g Winter squash
Calcium 44mg 22mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.44mg Yardlong bean (Asparagus bean)
Magnesium 42mg 13mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 19mg Yardlong bean (Asparagus bean)
Potassium 290mg 241mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Winter squash
Zinc 0.36mg 0.22mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.082mg Winter squash
Manganese 0.201mg 0.187mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.4µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 5223IU Winter squash
Vitamin A RAE 23µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 16.2mg 9.6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.016mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.067mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.495mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.234mg Winter squash
Vitamin B6 0.024mg 0.161mg Winter squash
Folate 45µg 20µg Yardlong bean (Asparagus bean)
Vitamin K 4.4µg Winter squash
Tryptophan 0.029mg 0.013mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.027mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.035mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.05mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.033mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.011mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.035mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.038mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.017mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.072g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.026g Winter squash
Polyunsaturated fat 0.042g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Winter squash
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
15%
Yardlong bean (Asparagus bean)
38%
Winter squash
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter 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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.