Zucchini vs. Yardlong beans — In-Depth Nutrition Comparison
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What are the differences between Zucchini and Yardlong beans?
- Zucchini is higher in Vitamin B6, yet Yardlong beans is higher in Iron, Magnesium, and Folate.
- Zucchini's daily need coverage for Vitamin B6 is 11% more.
We used Squash, summer, zucchini, includes skin, raw and Yardlong bean, cooked, boiled, drained, without salt types in this article.
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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 CopperCopper | +12.8% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +11.1% |
| 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% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +300% |
| Contains more Vitamin B6Vitamin B6 | +579.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +125% |
| Contains more Vitamin B1Vitamin B1 | +88.9% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more FolateFolate | +87.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more FatsFats | +220% |
| Contains more ProteinProtein | +109.1% |
| Contains more CarbsCarbs | +195.2% |
| Contains more OtherOther | +26.3% |
~equal in
Water
~87.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.084 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated Fat | +22.2% |
| Contains more Poly. FatPolyunsaturated fat | +116.7% |
| Contains less Sat. FatSaturated Fat | -69% |
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 17kcal | 47kcal |
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| Protein | 1.21g | 2.53g |
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| Fats | 0.32g | 0.1g |
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| Vitamin C | 17.9mg | 16.2mg |
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| Net carbs | 2.11g | 9.18g |
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| Carbs | 3.11g | 9.18g |
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| Magnesium | 18mg | 42mg |
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| Calcium | 16mg | 44mg |
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| Potassium | 261mg | 290mg |
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| Iron | 0.37mg | 0.98mg |
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| Sugar | 2.5g |
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| Fiber | 1g |
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| Copper | 0.053mg | 0.047mg |
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| Zinc | 0.32mg | 0.36mg |
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| Phosphorus | 38mg | 57mg |
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| Sodium | 8mg | 4mg |
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| Vitamin A | 200IU | 450IU |
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| Vitamin A | 10µg | 23µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.177mg | 0.201mg |
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| Selenium | 0.2µg | 1.5µg |
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| Vitamin B1 | 0.045mg | 0.085mg |
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| Vitamin B2 | 0.094mg | 0.099mg |
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| Vitamin B3 | 0.451mg | 0.63mg |
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| Vitamin B5 | 0.204mg | 0.051mg |
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| Vitamin B6 | 0.163mg | 0.024mg |
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| Vitamin K | 4.3µg |
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| Folate | 24µg | 45µg |
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| Choline | 9.5mg |
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| Saturated Fat | 0.084g | 0.026g |
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| Monounsaturated Fat | 0.011g | 0.009g |
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| Polyunsaturated fat | 0.091g | 0.042g |
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| Tryptophan | 0.01mg | 0.029mg |
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| Threonine | 0.029mg | 0.094mg |
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| Isoleucine | 0.044mg | 0.135mg |
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| Leucine | 0.071mg | 0.18mg |
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| Lysine | 0.067mg | 0.166mg |
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| Methionine | 0.018mg | 0.036mg |
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| Phenylalanine | 0.043mg | 0.139mg |
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| Valine | 0.054mg | 0.146mg |
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| Histidine | 0.026mg | 0.082mg |
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| Fructose | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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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
15%
14%
Minerals Daily Need Coverage Score
12%
19%
Comparison summary
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.058g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.