Snap Beans (Raw)vsSquash Summer (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Snap Beans (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 45% fewer calories.
Snap Beans (Raw) will keep you satisfied longer with 2.7g fiber — fat and protein slow digestion while fiber adds bulk.
Snap Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Squash Summer (Raw) delivers 17.9mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 17kcal1% | +14kcal |
| Protein | 1.8g4% | 1.2g2% | +0.62g |
| Total Fat | 0.22g0% | 0.32g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 3.1g1% | +3.9g |
| Dietary Fiber | 2.7g10% | 1.0g4% | +1.7g |
| Sugars | 3.3g | 2.5g | +0.76g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 10mcg1% | +25mcg |
| Vitamin C | 12mg14% | 18mg20% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | 0.12mg1% | +0.29mg |
| Vitamin K | 43mcg36% | 4.3mcg4% | +39mcg |
| Vitamin B6 | 0.14mg8% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 24mcg6% | +9.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 0.45mg3% | +0.28mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 8.0mg0% | <0.1mg |
| Calcium | 37mg3% | 16mg1% | +21mg |
| Iron | 1.0mg6% | 0.37mg2% | +0.66mg |
| Potassium | 211mg4% | 261mg6% | <0.1mg |
| Phosphorus | 38mg3% | 38mg3% | — |
| Magnesium | 25mg6% | 18mg4% | +7.0mg |
| Zinc | 0.24mg2% | 0.32mg3% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | 0.22mg9% | 0.18mg8% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.20mcg0% | +0.40mcg |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 31 kcal for Snap Beans (Raw) — that's 82% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Snap Beans (Raw) is the leaner option with 0.22g of total fat per 100g compared to 0.32g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Snap Beans (Raw): 43mcg vs 4.3mcg), Vitamin A (Snap Beans (Raw): 35mcg vs 10mcg), Vitamin E (Snap Beans (Raw): 0.41mg vs 0.12mg).
Key Minerals: Notable mineral differences include Selenium (Snap Beans (Raw): 0.6mcg vs 0.2mcg), Iron (Snap Beans (Raw): 1.03mg vs 0.37mg), Calcium (Snap Beans (Raw): 37mg vs 16mg).
Diet Suitability: Squash Summer (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Squash Summer (Raw)?
- Snap Beans (Raw) has more protein with 1.83g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Snap Beans (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 31 kcal.
- Is Snap Beans (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Squash Summer (Raw)?
- Snap Beans (Raw) is leaner with 0.22g of fat per 100g compared to 0.32g.
- Which has more fiber, Snap Beans (Raw) or Squash Summer (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 1g.