Black Beans vs. Squash
Nutrition comparison of Black 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
black beans
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and squash:
- Both squash and black beans are high in dietary fiber and potassium.
- Black bean has more riboflavin and folate, however, squash contains more Vitamin B6.
- Squash has 56% less calories than black bean.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Black Beans (Beans, black turtle, 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
Squash has 56% less calories than black bean - squash has 40 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to squash for fat. Black beans has a macronutrient ratio of 26:71:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Squash | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 71% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 37% less carbohydrates than black bean - squash has 10.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both squash and black beans are high in dietary fiber. Black bean has 116% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Squash and black beans contain similar amounts of sugar - squash has 2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 570% more protein than squash - squash has 0.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both squash and black beans are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 459% more Vitamin C than black bean - squash has 15.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than black bean - squash has 558ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Squash and black beans contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Squash and black beans contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more riboflavin and folate, however, squash contains more Vitamin B6. Both black beans and squash contain significant amounts of thiamin, niacin and pantothenic acid.
| Black Beans | Squash | |
|---|---|---|
| Thiamin | 0.14 MG | 0.072 MG |
| Riboflavin | 0.12 MG | 0.017 MG |
| Niacin | 0.62 MG | 0.969 MG |
| Pantothenic acid | 0.184 MG | 0.359 MG |
| Vitamin B6 | 0.055 MG | 0.124 MG |
| Folate | 61 UG | 19 UG |
Minerals
calcium
Squash and black beans contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 217% more iron than squash - squash has 0.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both squash and black beans are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than squash per 100 grams.
| Black Beans | Squash | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.024 G |
| Total | 0.057 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than squash per 100 grams.
| Black Beans | Squash | |
|---|---|---|
| linoleic acid | 0.068 G | 0.014 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Black 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 black beans contain more calories in 100 grams?Squash has 60% less calories than black bean - squash has 40 calories in 100g and black bean has 91 calories.
Does squash or black beans have more carbohydrates?
By weight, squash has 40% fewer carbohydrates than black bean - squash has 10.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does squash or black beans contain more potassium?
Both squash and black beans are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and black bean has 308mg of potassium.