Snap Beans (Raw)vsSquash Winter (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Snap Beans (Raw) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Squash Winter (Raw)
Go with Snap Beans (Raw) at just 31 kcal per 100g — 31% fewer calories.
Squash Winter (Raw) provides 352mg of potassium per 100g — important for muscle function and hydration.
Squash Winter (Raw) delivers 21mg 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 Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 45kcal2% | <0.1kcal |
| Protein | 1.8g4% | 1.0g2% | +0.83g |
| Total Fat | 0.22g0% | 0.10g0% | +0.12g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 12g4% | <0.1g |
| Dietary Fiber | 2.7g10% | 2.0g7% | +0.70g |
| Sugars | 3.3g | 2.2g | +1.1g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 532mcg59% | <0.1mcg |
| Vitamin C | 12mg14% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | 1.4mg10% | <0.1mg |
| Vitamin K | 43mcg36% | 1.1mcg1% | +42mcg |
| Vitamin B6 | 0.14mg8% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 27mcg7% | +6.0mcg |
| Thiamin (B1) | <0.1mg7% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 4.0mg0% | +2.0mg |
| Calcium | 37mg3% | 48mg4% | <0.1mg |
| Iron | 1.0mg6% | 0.70mg4% | +0.33mg |
| Potassium | 211mg4% | 352mg7% | <0.1mg |
| Phosphorus | 38mg3% | 33mg3% | +5.0mg |
| Magnesium | 25mg6% | 34mg8% | <0.1mg |
| Zinc | 0.24mg2% | 0.15mg1% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | 0.22mg9% | 0.20mg9% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.50mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 45 kcal for Squash Winter (Raw) — that's 45% fewer calories, making Snap Beans (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Squash Winter (Raw) providing 1g per 100g.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.22g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Snap Beans (Raw): 43mcg vs 1.1mcg), Vitamin A (Squash Winter (Raw): 532mcg vs 35mcg), Riboflavin (B2) (Snap Beans (Raw): 0.104mg vs 0.02mg).
Key Minerals: Notable mineral differences include Potassium (Squash Winter (Raw): 352mg vs 211mg), Zinc (Snap Beans (Raw): 0.24mg vs 0.15mg), Sodium (Snap Beans (Raw): 6mg vs 4mg).
Diet Suitability: 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 Winter (Raw)?
- Snap Beans (Raw) has more protein with 1.83g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Snap Beans (Raw) or Squash Winter (Raw)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 45 kcal.
- Is Snap Beans (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.22g.
- Which has more fiber, Snap Beans (Raw) or Squash Winter (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 2g.