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  6. Cranberry bean raw vs. Squid

Cranberry bean raw vs. Squid — In-Depth Nutrition Comparison

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How are cranberry bean raw and squid different?

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

Beans, cranberry (roman), mature seeds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +160%
Contains more PotassiumPotassium +109.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +340.2%
Contains more CalciumCalcium +41.7%
Contains more IronIron +116.8%
Contains more CopperCopper +25.7%
Contains more PhosphorusPhosphorus +55.9%
Contains more SeleniumSelenium +605.5%
~equal in Zinc ~3.46mg

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Squid
Squid
6
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 +4294.1%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more FolateFolate +2416.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +711.7%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin B5Vitamin B5 +20.3%
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 Cranberry bean raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Folate 604µg 24µg 145%
Selenium 12.7µg 89.6µg 140%
Vitamin B2 0.213mg 1.729mg 117%
Fiber 24.7g 0g 99%
Cholesterol 0mg 224mg 75%
Iron 5mg 10.84mg 73%
Vitamin B1 0.747mg 0.017mg 61%
Sodium 6mg 744mg 32%
Manganese 0.92mg 0.209mg 31%
Phosphorus 372mg 580mg 30%
Magnesium 156mg 60mg 23%
Copper 0.794mg 0.998mg 23%
Vitamin A 0µg 203µg 23%
Potassium 1332mg 637mg 20%
Carbs 60.05g 1.64g 19%
Protein 23.03g 32.48g 19%
Calories 335kcal 158kcal 9%
Vitamin C 0mg 8.5mg 9%
Calcium 127mg 180mg 5%
Vitamin B3 1.455mg 2.189mg 5%
Vitamin B5 0.748mg 0.9mg 3%
Vitamin B6 0.309mg 0.27mg 3%
Zinc 3.63mg 3.46mg 2%
Polyunsaturated fat 0.527g 0.268g 2%
Fats 1.23g 1.4g 0%
Net carbs 35.35g 1.64g N/A
Saturated fat 0.316g 0.236g 0%
Monounsaturated fat 0.106g 0.162g 0%
Tryptophan 0.273mg 0.364mg 0%
Threonine 0.969mg 1.398mg 0%
Isoleucine 1.017mg 1.414mg 0%
Leucine 1.838mg 2.287mg 0%
Lysine 1.58mg 2.427mg 0%
Methionine 0.346mg 0.733mg 0%
Phenylalanine 1.245mg 1.164mg 0%
Valine 1.205mg 1.419mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +3561.6%
Contains more ProteinProtein +41%
Contains more FatsFats +13.8%
Contains more WaterWater +393.3%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -25.3%
Contains more Mono. FatMonounsaturated fat +52.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.