Kidney Beans vs. Squash
Nutrition comparison of Kidney Beans and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and squash:
- Both squash and kidney beans are high in calcium, dietary fiber and potassium.
- Kidney bean is a great source of protein.
- Squash has more niacin and pantothenic acid.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and squash has 67% less calories than kidney bean - squash has 40 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Squash | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 67% | 90% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 50% less carbohydrates than kidney bean - squash has 10.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both squash and kidney beans are high in dietary fiber. Kidney bean has 88% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than squash - squash has 2g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 802% more protein than squash - squash has 0.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both squash and kidney beans are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 74 times more Vitamin C than kidney bean - squash has 15.1mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - squash has 558ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Squash and kidney beans contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Squash and kidney beans contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Squash has more niacin and pantothenic acid. Both kidney beans and squash contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Kidney Beans | Squash | |
|---|---|---|
| Thiamin | 0.06 MG | 0.072 MG |
| Riboflavin | 0.015 MG | 0.017 MG |
| Niacin | 0.417 MG | 0.969 MG |
| Pantothenic acid | ~ | 0.359 MG |
| Vitamin B6 | 0.113 MG | 0.124 MG |
| Folate | 23 UG | 19 UG |
Minerals
calcium
Both squash and kidney beans are high in calcium. Kidney bean has 41% more calcium than squash - squash has 41mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 150% more iron than squash - squash has 0.6mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both squash and kidney beans are high in potassium. Squash has 14% more potassium than kidney bean - squash has 284mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than squash per 100 grams.
| Kidney Beans | Squash | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.024 G |
| Total | 0.132 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than squash per 100 grams.
| Kidney Beans | Squash | |
|---|---|---|
| linoleic acid | 0.217 G | 0.014 G |
| Total | 0.217 G | 0.014 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Squash .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and squash has 70% less calories than kidney bean - squash has 40 calories in 100g and kidney bean has 121 calories.
Does squash or kidney beans have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than kidney bean - squash has 10.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does squash or kidney beans contain more calcium?
Both squash and kidney beans are high in calcium. Kidney bean has 40% more calcium than squash - squash has 41mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does squash or kidney beans contain more potassium?
Both squash and kidney beans are high in potassium. Squash has 10% more potassium than kidney bean - squash has 284mg of potassium in 100 grams and kidney bean has 250mg of potassium.