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  6. Green bean raw vs. Zucchini

Green bean raw vs. Zucchini — In-Depth Nutrition Comparison

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How are green bean raw and zucchini different?

  • Green bean raw is higher in vitamin K, iron, and fiber; however, zucchini is richer in vitamin C.
  • Daily need coverage for vitamin K for green bean raw is 32% higher.
  • Green bean raw contains 3 times more iron than zucchini. While green bean raw contains 1.03mg of iron, zucchini contains only 0.37mg.

Beans, snap, green, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Green bean raw vs Zucchini infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +38.9%
Contains more CalciumCalcium +131.3%
Contains more IronIron +178.4%
Contains more CopperCopper +30.2%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +23.7%
Contains more ZincZinc +33.3%
~equal in Phosphorus ~38mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +37.5%
Contains more Vitamin CVitamin C +46.7%
Contains more Vitamin B6Vitamin B6 +15.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.094mg
~equal in Vitamin B5 ~0.204mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Zucchini DV% diff.
Vitamin K 43µg 4.3µg 32%
Iron 1.03mg 0.37mg 8%
Fiber 2.7g 1g 7%
Vitamin C 12.2mg 17.9mg 6%
Omega-3 (ALA) 0.061g 4%
Vitamin A 35µg 10µg 3%
Vitamin B1 0.082mg 0.045mg 3%
Magnesium 25mg 18mg 2%
Calcium 37mg 16mg 2%
Copper 0.069mg 0.053mg 2%
Vitamin E 0.41mg 0.12mg 2%
Manganese 0.216mg 0.177mg 2%
Vitamin B3 0.734mg 0.451mg 2%
Vitamin B6 0.141mg 0.163mg 2%
Folate 33µg 24µg 2%
Calories 31kcal 17kcal 1%
Protein 1.83g 1.21g 1%
Carbs 6.97g 3.11g 1%
Potassium 211mg 261mg 1%
Zinc 0.24mg 0.32mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B2 0.104mg 0.094mg 1%
Choline 15.3mg 9.5mg 1%
Protein per 100 calories 5.9g 7.1g N/A
Calories per 10 g protein 169kcal 140kcal N/A
Weight per 100 calories 323g 588g N/A
Fats 0.22g 0.32g 0%
Net carbs 4.27g 2.11g N/A
Sugar 3.26g 2.5g N/A
Starch 0.88g 0g 0%
Phosphorus 38mg 38mg 0%
Sodium 6mg 8mg 0%
Vitamin B5 0.225mg 0.204mg 0%
Saturated fat 0.05g 0.084g 0%
Monounsaturated fat 0.01g 0.011g 0%
Polyunsaturated fat 0.113g 0.091g 0%
Tryptophan 0.019mg 0.01mg 0%
Threonine 0.079mg 0.029mg 0%
Isoleucine 0.066mg 0.044mg 0%
Leucine 0.112mg 0.071mg 0%
Lysine 0.088mg 0.067mg 0%
Methionine 0.022mg 0.018mg 0%
Phenylalanine 0.067mg 0.043mg 0%
Valine 0.09mg 0.054mg 0%
Histidine 0.034mg 0.026mg 0%
Fructose 1.39g 1.38g 0%
Omega-6 (Linoleic acid) 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +51.2%
Contains more CarbsCarbs +124.1%
Contains more FatsFats +45.5%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -40.5%
Contains more Poly. FatPolyunsaturated fat +24.2%
~equal in Monounsaturated fat ~0.011g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +620%
Contains more GlucoseGlucose +41.1%
~equal in Fructose ~1.38g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.