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  6. Kidney beans raw vs. Squid

Kidney beans raw vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and squid?

  • Kidney beans raw is richer in fiber, folate, vitamin B1, and manganese, while squid is higher in vitamin B12, selenium, vitamin B2, and iron.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Kidney beans raw is lower in sodium.

We used Beans, kidney, all types, mature seeds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +133.3%
Contains more PotassiumPotassium +120.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +388.5%
Contains more CalciumCalcium +25.9%
Contains more IronIron +32.2%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +42.5%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +3011.8%
Contains more Vitamin B6Vitamin B6 +47%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1541.7%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +689.5%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.189mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 3.2µg 89.6µg 157%
Vitamin B2 0.219mg 1.729mg 116%
Fiber 24.9g 0g 100%
Folate 394µg 24µg 93%
Cholesterol 0mg 224mg 75%
Vitamin B1 0.529mg 0.017mg 43%
Manganese 1.021mg 0.209mg 35%
Iron 8.2mg 10.84mg 33%
Sodium 24mg 744mg 31%
Phosphorus 407mg 580mg 25%
Potassium 1406mg 637mg 23%
Vitamin A 0µg 203µg 23%
Magnesium 140mg 60mg 19%
Carbs 60.01g 1.64g 19%
Protein 23.58g 32.48g 18%
Vitamin K 19µg 16%
Vitamin B6 0.397mg 0.27mg 10%
Calories 333kcal 158kcal 9%
Zinc 2.79mg 3.46mg 6%
Vitamin C 4.5mg 8.5mg 4%
Copper 0.958mg 0.998mg 4%
Calcium 143mg 180mg 4%
Vitamin B5 0.78mg 0.9mg 2%
Vitamin E 0.22mg 1%
Saturated fat 0.12g 0.236g 1%
Fats 0.83g 1.4g 1%
Polyunsaturated fat 0.457g 0.268g 1%
Vitamin B3 2.06mg 2.189mg 1%
Net carbs 35.11g 1.64g N/A
Sugar 2.23g N/A
Monounsaturated fat 0.064g 0.162g 0%
Tryptophan 0.279mg 0.364mg 0%
Threonine 0.992mg 1.398mg 0%
Isoleucine 1.041mg 1.414mg 0%
Leucine 1.882mg 2.287mg 0%
Lysine 1.618mg 2.427mg 0%
Methionine 0.355mg 0.733mg 0%
Phenylalanine 1.275mg 1.164mg 0%
Valine 1.233mg 1.419mg 0%
Histidine 0.656mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +3559.1%
Contains more OtherOther +14%
Contains more ProteinProtein +37.7%
Contains more FatsFats +68.7%
Contains more WaterWater +420.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 less Sat. FatSaturated fat -49.2%
Contains more Poly. FatPolyunsaturated fat +70.5%
Contains more Mono. FatMonounsaturated fat +153.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.