Pinto Beans vs. Squash
Nutrition comparison of Pinto 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
pinto beans
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and squash:
- Both squash and pinto beans are high in calcium, dietary fiber and potassium.
- Pinto bean has signficantly more protein than squash.
- Squash has more niacin, pantothenic acid and Vitamin B6.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and squash has 65% less calories than pinto bean - squash has 40 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Squash | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 69% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 48% less carbohydrates than pinto bean - squash has 10.5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both squash and pinto beans are high in dietary fiber. Pinto bean has 72% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Squash and pinto beans contain similar amounts of sugar - squash has 2g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has signficantly more protein than squash - squash has 0.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both squash and pinto beans are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 150 times more Vitamin C than pinto bean - squash has 15.1mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - squash has 558ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than pinto bean - squash has 1.3mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Squash and pinto beans contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Squash has more niacin, pantothenic acid and Vitamin B6. Both pinto beans and squash contain significant amounts of thiamin, riboflavin and folate.
| Pinto Beans | Squash | |
|---|---|---|
| Thiamin | 0.052 MG | 0.072 MG |
| Riboflavin | 0.019 MG | 0.017 MG |
| Niacin | 0.272 MG | 0.969 MG |
| Pantothenic acid | ~ | 0.359 MG |
| Vitamin B6 | ~ | 0.124 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Both squash and pinto beans are high in calcium. Pinto bean has 54% more calcium than squash - squash has 41mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 122% more iron than squash - squash has 0.6mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both squash and pinto beans are high in potassium. Squash has a little more potassium (4%) than pinto bean by weight - squash has 284mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than squash per 100 grams.
| Pinto Beans | Squash | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.024 G |
| Total | 0.158 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than squash per 100 grams.
| Pinto Beans | Squash | |
|---|---|---|
| linoleic acid | 0.115 G | 0.014 G |
| Total | 0.115 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Pinto Beans g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and squash has 70% less calories than pinto bean - squash has 40 calories in 100g and pinto bean has 114 calories.
Does squash or pinto beans have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than pinto bean - squash has 10.5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does squash or pinto beans contain more calcium?
Both squash and pinto beans are high in calcium. Pinto bean has 50% more calcium than squash - squash has 41mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does squash or pinto beans contain more potassium?
Both squash and pinto beans are high in potassium. Squash has a little more potassium ( 0%) than pinto bean by weight - squash has 284mg of potassium in 100 grams and pinto bean has 274mg of potassium.