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  6. Zucchini vs. Green bean raw

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

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How are zucchini and green bean raw different?

  • Zucchini is higher in vitamin C; however, green bean raw is richer in vitamin K, iron, and fiber.
  • Daily need coverage for vitamin K for green bean raw is 32% higher.

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

Infographic

Zucchini vs Green bean raw infographic
Infographic link

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 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +23.7%
Contains more ZincZinc +33.3%
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%
~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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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 CVitamin C +46.7%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +82.2%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
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 +45.5%
Contains more ProteinProtein +51.2%
Contains more CarbsCarbs +124.1%
~equal in Water ~90.32g

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
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 less Sat. FatSaturated fat -40.5%
Contains more Poly. FatPolyunsaturated fat +24.2%
~equal in Monounsaturated fat ~0.01g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +620%
Contains more GlucoseGlucose +41.1%
~equal in Fructose ~1.39g
~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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.