Green Bean vs. Squash
Nutrition comparison of Green Bean and Cooked Squash
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:
- Both squash and green bean are high in Vitamin C, dietary fiber and potassium.
- Green bean has more riboflavin.
- Squash has more beta-carotene and alpha-carotene than green bean, however, green bean contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
Squash and green bean contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 72% more iron than squash - squash has 0.6mg of iron per 100 grams and green bean has 1mg of iron.
potassium
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.
Antioxidants and Phytonutrients
carotenoids
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 | ~ |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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: Green Bean (Beans, snap, green, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Green Bean 100g
(
cup 1/2" pieces
)
|
Daily Values (%) |
Cooked Squash 205g
(
cup, cubes
)
|
|||||
|---|---|---|---|---|---|---|---|
| 31KCAL 2% |
|
5% | calories | 165% |
|
82KCAL 4% | |
| 7G 3% |
|
5% | carbohydrates | 214% |
|
22G 9% | |
| 2.7G 11% |
|
5% | dietary fiber | 144% |
|
6.6G 26% | |
| 3.3G | 5% | sugar | 21% | 4G | |||
| 0.22G 0.3% |
|
22% | total fat | 5% |
|
0.18G 0.3% | |
| 0.05G 0.3% |
|
25% | saturated fat | 5% |
|
0.04G 0.2% | |
| 0.01G | 5% | monounsaturated fat | 5% | 0.01G | |||
| 0.11G | 37% | polyunsaturated fat | 5% | 0.08G | |||
| 6MG 0.4% |
|
5% | sodium | 37% |
|
8.2MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 35UG 5% |
|
5% | Vitamin A | >999% |
|
1144UG 163% | |
| 12MG 16% |
|
5% | Vitamin C | 158% |
|
31MG 41% | |
| 37MG 4% |
|
5% | calcium | 127% |
|
84MG 8% | |
| 1MG 6% |
|
5% | iron | 20% |
|
1.2MG 7% | |
| 25MG 8% |
|
5% | magnesium | 136% |
|
59MG 19% | |
| 211MG 9% |
|
5% | potassium | 176% |
|
582MG 25% | |
| 0.08MG 8% |
|
5% | thiamin (Vit B1) | 87% |
|
0.15MG 13% | |
| 0.1MG 10% |
|
233% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 0.73MG 5% |
|
5% | niacin (Vit B3) | 174% |
|
2MG 14% | |
| 0.14MG 11% |
|
5% | Vitamin B6 | 79% |
|
0.25MG 20% | |
| 0.23MG 5% |
|
5% | pantothenic acid (Vit B5) | 222% |
|
0.74MG 15% | |
| 33UG 8% |
|
5% | folate (Vit B9) | 18% |
|
39UG 10% | |
| 0.41MG 3% |
|
5% | Vitamin E | 534% |
|
2.6MG 18% | |
| 43UG 48% |
|
>999% | Vitamin K | 5% |
|
2.1UG 2% | |
| 1.8G 4% |
|
5% | protein | 5% |
|
1.8G 4% | |
| 15MG 4% |
|
>999% | choline | 5% |
|
||
| 0.07MG 6% |
|
5% | copper | 86% |
|
0.13MG 11% | |
| 19UG 1% |
|
>999% | fluoride | 5% |
|
||
| 0.22MG 12% |
|
5% | manganese | 59% |
|
0.35MG 20% | |
| 38MG 5% |
|
5% | phosphorus | 45% |
|
55MG 8% | |
| 0.6UG 1% |
|
5% | selenium | 67% |
|
1UG 2% | |
| 0.24MG 3% |
|
5% | zinc | 12% |
|
0.27MG 3% | |
| 90G | 5% | Water | 100% | 180G | |||
| 0.88G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does squash or green bean contain more calories in 100 grams?Squash and green bean contain similar amounts of calories - squash has 40 calories in 100g and green bean has 31 calories.
Does squash or green bean have more carbohydrates?
By weight, squash and green bean contain similar amounts of carbs - squash has 10.5g of carbs for 100g and green bean has 7g of carbohydrates.
Does squash or green bean contain more potassium?
Both squash and green bean are high in potassium. Squash has 40% more potassium than green bean - squash has 284mg of potassium in 100 grams and green bean has 211mg of potassium.