Yardlong beans vs. Winter squash — In-Depth Nutrition Comparison

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The main differences between yardlong beans and winter squash

Yardlong beans has more vitamin C, magnesium, iron, folate, vitamin B1, and phosphorus; however, winter squash has more vitamin A and vitamin B6.
Daily need coverage for vitamin A for winter squash is 26% higher.
Winter squash has 5 times less vitamin B1 than yardlong beans. Yardlong beans has 0.085mg of vitamin B1, while winter squash has 0.016mg.
Yardlong beans has a higher glycemic index than winter squash.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

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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.

Yardlong beans

Winter squash

Contains more MagnesiumMagnesium	+223.1%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+20.3%
Contains more IronIron	+122.7%
Contains more ZincZinc	+63.6%
Contains more PhosphorusPhosphorus	+200%
Contains more SeleniumSelenium	+275%

Contains more CopperCopper	+74.5%
Contains less SodiumSodium	-75%

~equal in Manganese ~0.187mg

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.

Yardlong beans

Winter squash

Contains more Vitamin CVitamin C	+68.8%
Contains more Vitamin B1Vitamin B1	+431.3%
Contains more Vitamin B2Vitamin B2	+47.8%
Contains more Vitamin B3Vitamin B3	+27.3%
Contains more FolateFolate	+125%

Contains more Vitamin AVitamin A	+1034.8%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+358.8%
Contains more Vitamin B6Vitamin B6	+570.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	23µg	261µg	26%
Fiber		2.8g	11%
Vitamin B6	0.024mg	0.161mg	11%
Vitamin C	16.2mg	9.6mg	7%
Magnesium	42mg	13mg	7%
Iron	0.98mg	0.44mg	7%
Vitamin B1	0.085mg	0.016mg	6%
Folate	45µg	20µg	6%
Phosphorus	57mg	19mg	5%
Copper	0.047mg	0.082mg	4%
Vitamin B5	0.051mg	0.234mg	4%
Vitamin K		4.4µg	4%
Protein	2.53g	0.89g	3%
Calcium	44mg	22mg	2%
Selenium	1.5µg	0.4µg	2%
Vitamin B2	0.099mg	0.067mg	2%
Choline		10.6mg	2%
Calories	47kcal	37kcal	1%
Potassium	290mg	241mg	1%
Zinc	0.36mg	0.22mg	1%
Vitamin E		0.12mg	1%
Manganese	0.201mg	0.187mg	1%
Vitamin B3	0.63mg	0.495mg	1%
Polyunsaturated fat	0.042g	0.147g	1%
Protein per 100 calories	5.4g	2.4g	N/A
Calories per 10 g protein	186kcal	416kcal	N/A
Weight per 100 calories	213g	270g	N/A
Fats	0.1g	0.35g	0%
Net carbs	9.18g	6.05g	N/A
Carbs	9.18g	8.85g	0%
Sugar		3.3g	N/A
Sodium	4mg	1mg	0%
Saturated fat	0.026g	0.072g	0%
Monounsaturated fat	0.009g	0.026g	0%
Tryptophan	0.029mg	0.013mg	0%
Threonine	0.094mg	0.027mg	0%
Isoleucine	0.135mg	0.035mg	0%
Leucine	0.18mg	0.05mg	0%
Lysine	0.166mg	0.033mg	0%
Methionine	0.036mg	0.011mg	0%
Phenylalanine	0.139mg	0.035mg	0%
Valine	0.146mg	0.038mg	0%
Histidine	0.082mg	0.017mg	0%