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Baked beans vs. Squid — In-Depth Nutrition Comparison

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The main differences between baked beans and squid

  • Baked beans are richer in fiber, yet squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and vitamin B5.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Baked beans contain less cholesterol.

Food types used in this article are Beans, baked, home prepared and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Squid
8
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 less SodiumSodium -43.3%
Contains more ManganeseManganese +22%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +195.1%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +444.7%
Contains more CopperCopper +527.7%
Contains more ZincZinc +374%
Contains more PhosphorusPhosphorus +432.1%
Contains more SeleniumSelenium +1471.9%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Squid
7
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 +700%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3428.6%
Contains more Vitamin B3Vitamin B3 +436.5%
Contains more Vitamin B5Vitamin B5 +480.6%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Squid
2
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 FatsFats +267.9%
Contains more CarbsCarbs +1218.9%
Contains more ProteinProtein +486.3%
Contains more OtherOther +33.9%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Squid
1
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 more Mono. FatMonounsaturated fat +1216.7%
Contains more Poly. FatPolyunsaturated fat +176.1%
Contains less Sat. FatSaturated fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Squid
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Baked beans Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 5.7µg 89.6µg 153%
Vitamin B2 0.049mg 1.729mg 129%
Iron 1.99mg 10.84mg 111%
Copper 0.159mg 0.998mg 93%
Cholesterol 5mg 224mg 73%
Phosphorus 109mg 580mg 67%
Protein 5.54g 32.48g 54%
Zinc 0.73mg 3.46mg 25%
Vitamin A 0µg 203µg 23%
Fiber 5.5g 0g 22%
Vitamin B5 0.155mg 0.9mg 15%
Vitamin B6 0.09mg 0.27mg 14%
Sodium 422mg 744mg 14%
Calcium 61mg 180mg 12%
Vitamin B3 0.408mg 2.189mg 11%
Vitamin B1 0.136mg 0.017mg 10%
Potassium 358mg 637mg 8%
Vitamin C 1.1mg 8.5mg 8%
Saturated fat 1.948g 0.236g 8%
Carbs 21.63g 1.64g 7%
Fats 5.15g 1.4g 6%
Folate 48µg 24µg 6%
Monounsaturated fat 2.133g 0.162g 5%
Magnesium 43mg 60mg 4%
Polyunsaturated fat 0.74g 0.268g 3%
Manganese 0.255mg 0.209mg 2%
Calories 155kcal 158kcal 0%
Net carbs 16.13g 1.64g N/A
Tryptophan 0.067mg 0.364mg 0%
Threonine 0.228mg 1.398mg 0%
Isoleucine 0.242mg 1.414mg 0%
Leucine 0.428mg 2.287mg 0%
Lysine 0.379mg 2.427mg 0%
Methionine 0.086mg 0.733mg 0%
Phenylalanine 0.287mg 1.164mg 0%
Valine 0.282mg 1.419mg 0%
Histidine 0.153mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Baked beans
104%
Squid
Minerals Daily Need Coverage Score
39%
Baked beans
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.712g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 40)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 219mg)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 322mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.