Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter squash
  5. Compare
  6. Winter squash vs. Green bean raw

Winter squash vs. Green bean raw — In-Depth Nutrition Comparison

Compare

What are the main differences between winter squash and green bean raw?

  • Winter squash is richer in vitamin A, yet green bean raw is richer in vitamin K, iron, and vitamin B1.
  • Winter squash's daily need coverage for vitamin A is 91% higher.

We used Squash, winter, all varieties, cooked, baked, without salt and Beans, snap, green, raw types in this comparison.

Infographic

Winter squash vs Green bean raw 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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%
Contains more PotassiumPotassium +14.2%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +68.2%
Contains more IronIron +134.1%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +15.5%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.24mg

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 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 32% 0% 87% 2.4% 4% 15% 9.3% 14% 37% 0% 11% 15%
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%
Contains more Vitamin AVitamin A +645.7%
Contains more Vitamin B6Vitamin B6 +14.2%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +412.5%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin KVitamin K +877.3%
Contains more FolateFolate +65%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Green bean raw DV% diff.
Vitamin K 4.4µg 43µg 32%
Vitamin A 261µg 35µg 25%
Iron 0.44mg 1.03mg 7%
Vitamin B1 0.016mg 0.082mg 6%
Vitamin C 9.6mg 12.2mg 3%
Magnesium 13mg 25mg 3%
Phosphorus 19mg 38mg 3%
Vitamin B2 0.067mg 0.104mg 3%
Folate 20µg 33µg 3%
Protein 0.89g 1.83g 2%
Calcium 22mg 37mg 2%
Vitamin E 0.12mg 0.41mg 2%
Vitamin B6 0.161mg 0.141mg 2%
Fructose 1.39g 2%
Carbs 8.85g 6.97g 1%
Potassium 241mg 211mg 1%
Copper 0.082mg 0.069mg 1%
Manganese 0.187mg 0.216mg 1%
Vitamin B3 0.495mg 0.734mg 1%
Choline 10.6mg 15.3mg 1%
Calories 37kcal 31kcal 0%
Protein per 100 calories 2.4g 5.9g N/A
Calories per 10 g protein 416kcal 169kcal N/A
Weight per 100 calories 270g 323g N/A
Fats 0.35g 0.22g 0%
Net carbs 6.05g 4.27g N/A
Sugar 3.3g 3.26g N/A
Fiber 2.8g 2.7g 0%
Zinc 0.22mg 0.24mg 0%
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B5 0.234mg 0.225mg 0%
Saturated fat 0.072g 0.05g 0%
Monounsaturated fat 0.026g 0.01g 0%
Polyunsaturated fat 0.147g 0.113g 0%
Tryptophan 0.013mg 0.019mg 0%
Threonine 0.027mg 0.079mg 0%
Isoleucine 0.035mg 0.066mg 0%
Leucine 0.05mg 0.112mg 0%
Lysine 0.033mg 0.088mg 0%
Methionine 0.011mg 0.022mg 0%
Phenylalanine 0.035mg 0.067mg 0%
Valine 0.038mg 0.09mg 0%
Histidine 0.017mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +59.1%
Contains more CarbsCarbs +27%
Contains more ProteinProtein +105.6%
~equal in Water ~90.32g
~equal in Other ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +30.1%
Contains less Sat. FatSaturated fat -30.6%

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.