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  6. Adzuki bean vs. Squid

Adzuki bean vs. Squid — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and squid

  • Adzuki bean has more folate, manganese, fiber, and vitamin B1; however, squid is richer in vitamin B12, selenium, vitamin B2, and iron.
  • Squid covers your daily vitamin B12 needs 225% more than adzuki bean.
  • Adzuki bean contains less sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Adzuki bean vs Squid infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Squid
Squid
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +111.7%
Contains more PotassiumPotassium +96.9%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +727.8%
Contains more CalciumCalcium +172.7%
Contains more IronIron +117.7%
Contains more PhosphorusPhosphorus +52.2%
Contains more SeleniumSelenium +2790.3%
~equal in Copper ~0.998mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Squid
Squid
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +2576.5%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more Vitamin B6Vitamin B6 +30%
Contains more FolateFolate +2491.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +685.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 3.1µg 89.6µg 157%
Folate 622µg 24µg 150%
Vitamin B2 0.22mg 1.729mg 116%
Cholesterol 0mg 224mg 75%
Iron 4.98mg 10.84mg 73%
Manganese 1.73mg 0.209mg 66%
Fiber 12.7g 0g 51%
Vitamin B1 0.455mg 0.017mg 37%
Sodium 5mg 744mg 32%
Phosphorus 381mg 580mg 28%
Protein 19.87g 32.48g 25%
Vitamin A 1µg 203µg 22%
Carbs 62.9g 1.64g 20%
Potassium 1254mg 637mg 18%
Magnesium 127mg 60mg 16%
Zinc 5.04mg 3.46mg 14%
Calcium 66mg 180mg 11%
Copper 1.094mg 0.998mg 11%
Vitamin B5 1.471mg 0.9mg 11%
Calories 329kcal 158kcal 9%
Vitamin C 0mg 8.5mg 9%
Vitamin B6 0.351mg 0.27mg 6%
Vitamin B3 2.63mg 2.189mg 3%
Fats 0.53g 1.4g 1%
Polyunsaturated fat 0.113g 0.268g 1%
Net carbs 50.2g 1.64g N/A
Saturated fat 0.191g 0.236g 0%
Monounsaturated fat 0.05g 0.162g 0%
Tryptophan 0.191mg 0.364mg 0%
Threonine 0.674mg 1.398mg 0%
Isoleucine 0.791mg 1.414mg 0%
Leucine 1.668mg 2.287mg 0%
Lysine 1.497mg 2.427mg 0%
Methionine 0.21mg 0.733mg 0%
Phenylalanine 1.052mg 1.164mg 0%
Valine 1.023mg 1.419mg 0%
Histidine 0.524mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +3735.4%
Contains more ProteinProtein +63.5%
Contains more FatsFats +164.2%
Contains more WaterWater +354.8%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -19.1%
Contains more Mono. FatMonounsaturated fat +224%
Contains more Poly. FatPolyunsaturated fat +137.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.