White Beans vs. Squash
Nutrition comparison of White 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
white beans
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and squash:
- Both squash and white beans are high in calcium, dietary fiber and potassium.
- Squash has 51% less carbohydrates than white bean.
- Squash has more niacin, however, white bean contains more folate.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
- White bean has signficantly more protein than squash.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and squash has 65% less calories than white bean - squash has 40 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to squash for fat. White beans has a macronutrient ratio of 25:73:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Squash | |
|---|---|---|
| Protein | 25% | 8% |
| Carbohydrates | 73% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 51% less carbohydrates than white bean - squash has 10.5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both squash and white beans are high in dietary fiber. White bean has 50% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Squash and white beans contain similar amounts of sugar - squash has 2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than squash - squash has 0.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both squash and white beans are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than white bean - squash has 15.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than white bean - squash has 558ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Squash and white beans contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Squash and white beans contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Squash has more niacin, however, white bean contains more folate. Both white beans and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| White Beans | Squash | |
|---|---|---|
| Thiamin | 0.096 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.017 MG |
| Niacin | 0.113 MG | 0.969 MG |
| Pantothenic acid | 0.185 MG | 0.359 MG |
| Vitamin B6 | 0.075 MG | 0.124 MG |
| Folate | 65 UG | 19 UG |
Minerals
calcium
Both squash and white beans are high in calcium. White bean has 78% more calcium than squash - squash has 41mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 398% more iron than squash - squash has 0.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both squash and white beans are high in potassium. White bean has 60% more potassium than squash - squash has 284mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than squash per 100 grams.
| White Beans | Squash | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.024 G |
| Total | 0.056 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than squash per 100 grams.
| White Beans | Squash | |
|---|---|---|
| linoleic acid | 0.067 G | 0.014 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
White 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 white beans contain more calories in 100 grams?White bean is high in calories and squash has 70% less calories than white bean - squash has 40 calories in 100g and white bean has 114 calories.
Does squash or white beans have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than white bean - squash has 10.5g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does squash or white beans contain more calcium?
Both squash and white beans are high in calcium. White bean has 80% more calcium than squash - squash has 41mg of calcium in 100 grams and white bean has 73mg of calcium.
Does squash or white beans contain more potassium?
Both squash and white beans are high in potassium. White bean has 60% more potassium than squash - squash has 284mg of potassium in 100 grams and white bean has 454mg of potassium.