Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and squash:
Squash and green bean contain similar amounts of calories - squash has 40 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and similar to squash for fat. Green bean has a macronutrient ratio of 20:76:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Green Bean | Squash | |
---|---|---|
Protein | 20% | 8% |
Carbohydrates | 76% | 91% |
Fat | 5% | 2% |
Alcohol | ~ | ~ |
Squash and green bean contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and green bean has 7g of carbohydrates.
Both squash and green bean are high in dietary fiber. Squash has 19% more dietary fiber than green bean - squash has 3.2g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
Squash and green bean contain similar amounts of sugar - squash has 2g of sugar per 100 grams and green bean has 3.3g of sugar.
Squash and green bean contain similar amounts of protein - squash has 0.9g of protein per 100 grams and green bean has 1.8g of protein.
Both squash and green bean are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Both squash and green bean are high in Vitamin C. Squash has 24% more Vitamin C than green bean - squash has 15.1mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Squash is an excellent source of Vitamin A and it has 14 times more Vitamin A than green bean - squash has 558ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Squash and green bean contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Green bean has 42 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
Green bean has more riboflavin. Both green bean and squash contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Green Bean | Squash | |
---|---|---|
Thiamin | 0.082 MG | 0.072 MG |
Riboflavin | 0.104 MG | 0.017 MG |
Niacin | 0.734 MG | 0.969 MG |
Pantothenic acid | 0.225 MG | 0.359 MG |
Vitamin B6 | 0.141 MG | 0.124 MG |
Folate | 33 UG | 19 UG |
Squash and green bean contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and green bean has 37mg of calcium.
Green bean has 72% more iron than squash - squash has 0.6mg of iron per 100 grams and green bean has 1mg of iron.
Both squash and green bean are high in potassium. Squash has 35% more potassium than green bean - squash has 284mg of potassium per 100 grams and green bean has 211mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than green bean per 100 grams, however, green bean contains more lutein + zeaxanthin than squash per 100 grams.
Green Bean | Squash | |
---|---|---|
beta-carotene | 379 UG | 4570 UG |
alpha-carotene | 69 UG | 1130 UG |
lutein + zeaxanthin | 640 UG | ~ |
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than squash per 100 grams.
Green Bean | Squash | |
---|---|---|
alpha linoleic acid | 0.069 G | 0.024 G |
Total | 0.069 G | 0.024 G |
Comparing omega-6 fatty acids, both green bean and squash contain small amounts of linoleic acid.
Green Bean | Squash | |
---|---|---|
linoleic acid | 0.044 G | 0.014 G |
Total | 0.044 G | 0.014 G |
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: Green Bean (Beans, snap, green, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Green Bean 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 | |||