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  6. Black turtle bean vs. Squid

Black turtle bean vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and squid

  • Black turtle bean is higher in folate, vitamin B1, fiber, and manganese, yet squid is higher in vitamin B12, selenium, vitamin B2, and iron.
  • Squid covers your daily vitamin B12 needs 225% more than black turtle bean.
  • The amount of sodium in black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Squid
Squid
5
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 +166.7%
Contains more PotassiumPotassium +135.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +378.5%
Contains more CalciumCalcium +12.5%
Contains more IronIron +24.6%
Contains more ZincZinc +57.3%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +2700%
~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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Squid
Squid
5
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5194.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +795.9%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B6 ~0.27mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 3.2µg 89.6µg 157%
Vitamin B2 0.193mg 1.729mg 118%
Folate 444µg 24µg 105%
Cholesterol 0mg 224mg 75%
Vitamin B1 0.9mg 0.017mg 74%
Fiber 15.5g 0g 62%
Manganese 1mg 0.209mg 34%
Sodium 9mg 744mg 32%
Iron 8.7mg 10.84mg 27%
Potassium 1500mg 637mg 25%
Magnesium 160mg 60mg 24%
Vitamin A 0µg 203µg 23%
Protein 21.25g 32.48g 22%
Carbs 63.25g 1.64g 21%
Phosphorus 440mg 580mg 20%
Zinc 2.2mg 3.46mg 11%
Calories 339kcal 158kcal 9%
Vitamin C 0mg 8.5mg 9%
Vitamin K 5.6µg 5%
Calcium 160mg 180mg 2%
Vitamin E 0.21mg 1%
Vitamin B6 0.286mg 0.27mg 1%
Fats 0.9g 1.4g 1%
Polyunsaturated fat 0.387g 0.268g 1%
Vitamin B3 1.955mg 2.189mg 1%
Net carbs 47.75g 1.64g N/A
Sugar 2.12g N/A
Copper 1mg 0.998mg 0%
Vitamin B5 0.899mg 0.9mg 0%
Saturated fat 0.232g 0.236g 0%
Monounsaturated fat 0.078g 0.162g 0%
Tryptophan 0.252mg 0.364mg 0%
Threonine 0.894mg 1.398mg 0%
Isoleucine 0.938mg 1.414mg 0%
Leucine 1.697mg 2.287mg 0%
Lysine 1.459mg 2.427mg 0%
Methionine 0.32mg 0.733mg 0%
Phenylalanine 1.149mg 1.164mg 0%
Valine 1.112mg 1.419mg 0%
Histidine 0.592mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Squid
Squid
3
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 +3756.7%
Contains more ProteinProtein +52.8%
Contains more FatsFats +55.6%
Contains more WaterWater +455.6%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Squid
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 Poly. FatPolyunsaturated fat +44.4%
Contains more Mono. FatMonounsaturated fat +107.7%
~equal in Saturated fat ~0.236g

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.