Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yardlong beans
  5. Compare
  6. Yardlong beans vs. Zucchini

Yardlong beans vs. Zucchini — In-Depth Nutrition Comparison

Compare

What are the differences between yardlong beans and zucchini?

  • Yardlong beans is higher in iron, magnesium, and folate, yet zucchini is higher in vitamin B6.
  • Zucchini's daily need coverage for vitamin B6 is 11% more.
  • Yardlong beans has 3 times more calcium than zucchini. While yardlong beans has 44mg of calcium, zucchini has only 16mg.
  • The glycemic index of zucchini is lower.

We used Yardlong bean, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Yardlong beans vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +175%
Contains more IronIron +164.9%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +13.6%
Contains more SeleniumSelenium +650%
Contains more CopperCopper +12.8%
~equal in Potassium ~261mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +130%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +10.5%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +579.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.094mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Zucchini DV% diff.
Vitamin B6 0.024mg 0.163mg 11%
Iron 0.98mg 0.37mg 8%
Magnesium 42mg 18mg 6%
Folate 45µg 24µg 5%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Phosphorus 57mg 38mg 3%
Vitamin B5 0.051mg 0.204mg 3%
Calcium 44mg 16mg 3%
Protein 2.53g 1.21g 3%
Vitamin B1 0.085mg 0.045mg 3%
Fructose 1.38g 2%
Selenium 1.5µg 0.2µg 2%
Calories 47kcal 17kcal 2%
Carbs 9.18g 3.11g 2%
Vitamin C 16.2mg 17.9mg 2%
Choline 9.5mg 2%
Vitamin A 23µg 10µg 1%
Vitamin E 0.12mg 1%
Manganese 0.201mg 0.177mg 1%
Copper 0.047mg 0.053mg 1%
Potassium 290mg 261mg 1%
Vitamin B3 0.63mg 0.451mg 1%
Fats 0.1g 0.32g 0%
Net carbs 9.18g 2.11g N/A
Sugar 2.5g N/A
Zinc 0.36mg 0.32mg 0%
Sodium 4mg 8mg 0%
Vitamin B2 0.099mg 0.094mg 0%
Saturated fat 0.026g 0.084g 0%
Monounsaturated fat 0.009g 0.011g 0%
Polyunsaturated fat 0.042g 0.091g 0%
Tryptophan 0.029mg 0.01mg 0%
Threonine 0.094mg 0.029mg 0%
Isoleucine 0.135mg 0.044mg 0%
Leucine 0.18mg 0.071mg 0%
Lysine 0.166mg 0.067mg 0%
Methionine 0.036mg 0.018mg 0%
Phenylalanine 0.139mg 0.043mg 0%
Valine 0.146mg 0.054mg 0%
Histidine 0.082mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +109.1%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +26.3%
Contains more FatsFats +220%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +116.7%

People also compare

Yardlong beans
Yardlong beans vs Corn raw
Corn raw
Yardlong beans
Yardlong beans vs Green bean raw
Green bean raw
Yardlong beans
Yardlong beans vs Beetroot
Beetroot
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.