Yardlong beans vs. Winter squash — In-Depth Nutrition Comparison
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The main differences between Yardlong beans and Winter squash
- Yardlong beans has more Vitamin C, Magnesium, Iron, Folate, Vitamin B1, and Phosphorus, however, Winter squash has more Vitamin A, and Vitamin B6.
- Daily need coverage for Vitamin A from Winter squash is 26% higher.
- Winter squash has 5 times less Vitamin B1 than Yardlong beans. Yardlong beans 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.
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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 | +223.1% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +20.3% |
| Contains more IronIron | +122.7% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more SeleniumSelenium | +275% |
| Contains more CopperCopper | +74.5% |
| Contains less SodiumSodium | -75% |
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 CVitamin C | +68.8% |
| Contains more Vitamin B1Vitamin B1 | +431.3% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +27.3% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin AVitamin A | +1060.7% |
| Contains more Vitamin B5Vitamin B5 | +358.8% |
| Contains more Vitamin B6Vitamin B6 | +570.8% |
~equal in
Vitamin D
~0µg
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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +184.3% |
| Contains more FatsFats | +250% |
~equal in
Carbs
~8.85g
~equal in
Water
~89.21g
~equal in
Other
~0.7g
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
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains less Sat. FatSaturated Fat | -63.9% |
| Contains more Mono. FatMonounsaturated Fat | +188.9% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 37kcal |
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| Protein | 2.53g | 0.89g |
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| Fats | 0.1g | 0.35g |
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| Vitamin C | 16.2mg | 9.6mg |
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| Net carbs | 9.18g | 6.05g |
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| Carbs | 9.18g | 8.85g |
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| Magnesium | 42mg | 13mg |
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| Calcium | 44mg | 22mg |
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| Potassium | 290mg | 241mg |
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| Iron | 0.98mg | 0.44mg |
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| Sugar | 3.3g |
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| Fiber | 2.8g |
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| Copper | 0.047mg | 0.082mg |
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| Zinc | 0.36mg | 0.22mg |
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| Phosphorus | 57mg | 19mg |
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| Sodium | 4mg | 1mg |
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| Vitamin A | 450IU | 5223IU |
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| Vitamin A | 23µg | 261µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.201mg | 0.187mg |
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| Selenium | 1.5µg | 0.4µg |
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| Vitamin B1 | 0.085mg | 0.016mg |
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| Vitamin B2 | 0.099mg | 0.067mg |
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| Vitamin B3 | 0.63mg | 0.495mg |
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| Vitamin B5 | 0.051mg | 0.234mg |
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| Vitamin B6 | 0.024mg | 0.161mg |
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| Vitamin K | 4.4µg |
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| Folate | 45µg | 20µg |
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| Choline | 10.6mg |
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| Saturated Fat | 0.026g | 0.072g |
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| Monounsaturated Fat | 0.009g | 0.026g |
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| Polyunsaturated fat | 0.042g | 0.147g |
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| Tryptophan | 0.029mg | 0.013mg |
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| Threonine | 0.094mg | 0.027mg |
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| Isoleucine | 0.135mg | 0.035mg |
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| Leucine | 0.18mg | 0.05mg |
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| Lysine | 0.166mg | 0.033mg |
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| Methionine | 0.036mg | 0.011mg |
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| Phenylalanine | 0.139mg | 0.035mg |
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| Valine | 0.146mg | 0.038mg |
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| Histidine | 0.082mg | 0.017mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
35%
Minerals Daily Need Coverage Score
19%
12%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
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.