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Zucchini vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between zucchini and soup beans

  • Zucchini is richer in vitamin C and vitamin B6, yet soup beans are richer in vitamin A, fiber, selenium, iron, and copper.
  • Daily need coverage for vitamin A for soup beans is 29% higher.
  • Zucchini contains 10 times more vitamin C than soup beans. Zucchini contains 17.9mg of vitamin C, while soup beans contain 1.8mg.
  • Zucchini contains less saturated fat.
  • Zucchini has a lower glycemic index than soup beans.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Zucchini vs Soup beans infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more PotassiumPotassium +49.1%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +100%
Contains more IronIron +259.5%
Contains more CopperCopper +201.9%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +63.8%
Contains more SeleniumSelenium +3350%
~equal in Magnesium ~19mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +894.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B5Vitamin B5 +410%
Contains more Vitamin B6Vitamin B6 +226%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +710%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more WaterWater +20.6%
Contains more ProteinProtein +328.9%
Contains more FatsFats +993.8%
Contains more CarbsCarbs +258.8%
Contains more OtherOther +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +14263.6%
Contains more Poly. FatPolyunsaturated fat +328.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Soup beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Zucchini Soup beans DV% diff.
Vitamin C 17.9mg 1.8mg 18%
Sodium 8mg 400mg 17%
Fiber 1g 4.6g 14%
Iron 0.37mg 1.33mg 12%
Selenium 0.2µg 6.9µg 12%
Copper 0.053mg 0.16mg 12%
Vitamin B6 0.163mg 0.05mg 9%
Vitamin A 10µg 81µg 8%
Protein 1.21g 5.19g 8%
Saturated fat 0.084g 1.37g 6%
Fats 0.32g 3.5g 5%
Manganese 0.177mg 0.29mg 5%
Vitamin K 4.3µg 4%
Monounsaturated fat 0.011g 1.58g 4%
Calories 17kcal 95kcal 4%
Vitamin B5 0.204mg 0.04mg 3%
Folate 24µg 12µg 3%
Vitamin B2 0.094mg 0.06mg 3%
Potassium 261mg 175mg 3%
Phosphorus 38mg 59mg 3%
Cholesterol 0mg 9mg 3%
Carbs 3.11g 11.16g 3%
Fructose 1.38g 2%
Vitamin B3 0.451mg 0.7mg 2%
Calcium 16mg 32mg 2%
Polyunsaturated fat 0.091g 0.39g 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Zinc 0.32mg 0.44mg 1%
Vitamin B1 0.045mg 0.06mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 2.11g 6.56g N/A
Magnesium 18mg 19mg 0%
Sugar 2.5g N/A
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Zucchini
8%
Soup beans
Minerals Daily Need Coverage Score
12%
Zucchini
31%
Soup beans

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 392mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 1.286g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.