Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Green bean raw
  5. Compare
  6. Green bean raw vs. Squid

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

Compare

Differences between Green bean raw and Squid

  • Green bean raw contains less Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, Zinc, and Vitamin A RAE than Squid.
  • Squid's daily need coverage for Vitamin B12 is 225% higher.
  • The amount of Sodium in Green bean raw is lower.

The food types used in this comparison are Beans, snap, green, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Green 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.
Green bean raw
Green bean raw
2
:
8
Squid
Squid
Contains less Sodium -99.2%
Contains more Calcium +386.5%
Contains more Iron +952.4%
Contains more Magnesium +140%
Contains more Phosphorus +1426.3%
Contains more Potassium +201.9%
Contains more Zinc +1341.7%
Contains more Copper +1346.4%
Contains more Selenium +14833.3%
Equal in Manganese - 0.209
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -99.2%
Contains more Calcium +386.5%
Contains more Iron +952.4%
Contains more Magnesium +140%
Contains more Phosphorus +1426.3%
Contains more Potassium +201.9%
Contains more Zinc +1341.7%
Contains more Copper +1346.4%
Contains more Selenium +14833.3%
Equal in Manganese - 0.209

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.
Green bean raw
Green bean raw
7
:
5
Squid
Squid
Contains more Vitamin C +43.5%
Contains more Vitamin B1 +382.4%
Contains more Folate +37.5%
Contains more Vitamin B2 +1562.5%
Contains more Vitamin B3 +198.2%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +91.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 675
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin C +43.5%
Contains more Vitamin B1 +382.4%
Contains more Folate +37.5%
Contains more Vitamin B2 +1562.5%
Contains more Vitamin B3 +198.2%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +91.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 675

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
3
Squid
Squid
Contains more Carbs +325%
Contains more Water +47.8%
Contains more Protein +1674.9%
Contains more Fats +536.4%
Contains more Other +409.1%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Squid
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 Carbs +325%
Contains more Water +47.8%
Contains more Protein +1674.9%
Contains more Fats +536.4%
Contains more Other +409.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Squid
Squid
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +137.2%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +137.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Squid Opinion
Net carbs 4.27g 1.64g Green bean raw
Protein 1.83g 32.48g Squid
Fats 0.22g 1.4g Squid
Carbs 6.97g 1.64g Green bean raw
Calories 31kcal 158kcal Squid
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Squid
Fiber 2.7g 0g Green bean raw
Calcium 37mg 180mg Squid
Iron 1.03mg 10.84mg Squid
Magnesium 25mg 60mg Squid
Phosphorus 38mg 580mg Squid
Potassium 211mg 637mg Squid
Sodium 6mg 744mg Green bean raw
Zinc 0.24mg 3.46mg Squid
Copper 0.069mg 0.998mg Squid
Manganese 0.216mg 0.209mg Green bean raw
Selenium 0.6µg 89.6µg Squid
Vitamin A 690IU 675IU Green bean raw
Vitamin A RAE 35µg 203µg Squid
Vitamin E 0.41mg Green bean raw
Vitamin C 12.2mg 8.5mg Green bean raw
Vitamin B1 0.082mg 0.017mg Green bean raw
Vitamin B2 0.104mg 1.729mg Squid
Vitamin B3 0.734mg 2.189mg Squid
Vitamin B5 0.225mg 0.9mg Squid
Vitamin B6 0.141mg 0.27mg Squid
Folate 33µg 24µg Green bean raw
Vitamin B12 0µg 5.4µg Squid
Vitamin K 43µg Green bean raw
Tryptophan 0.019mg 0.364mg Squid
Threonine 0.079mg 1.398mg Squid
Isoleucine 0.066mg 1.414mg Squid
Leucine 0.112mg 2.287mg Squid
Lysine 0.088mg 2.427mg Squid
Methionine 0.022mg 0.733mg Squid
Phenylalanine 0.067mg 1.164mg Squid
Valine 0.09mg 1.419mg Squid
Histidine 0.034mg 0.624mg Squid
Cholesterol 0mg 224mg Green bean raw
Saturated Fat 0.05g 0.236g Green bean raw
Omega-3 - DHA 0g 0.132g Squid
Omega-3 - EPA 0g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 0.01g 0.162g Squid
Polyunsaturated fat 0.113g 0.268g Squid

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Green bean raw
110%
Squid
Minerals Daily Need Coverage Score
16%
Green bean raw
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 20)
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 contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 738mg)
Which food is lower in Cholesterol?
Green bean raw
Green bean raw is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.186g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.