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  6. Green bean raw vs. Squid

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

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Differences between green bean raw and squid

  • Green bean raw contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Squid
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 -99.2%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +201.9%
Contains more IronIron +952.4%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +1341.7%
Contains more PhosphorusPhosphorus +1426.3%
Contains more SeleniumSelenium +14833.3%
~equal in Manganese ~0.209mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 CVitamin C +43.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +382.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +1562.5%
Contains more Vitamin B3Vitamin B3 +198.2%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Green bean raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.6µg 89.6µg 162%
Vitamin B2 0.104mg 1.729mg 125%
Iron 1.03mg 10.84mg 123%
Copper 0.069mg 0.998mg 103%
Phosphorus 38mg 580mg 77%
Cholesterol 0mg 224mg 75%
Protein 1.83g 32.48g 61%
Vitamin K 43µg 36%
Sodium 6mg 744mg 32%
Zinc 0.24mg 3.46mg 29%
Vitamin A 35µg 203µg 19%
Calcium 37mg 180mg 14%
Vitamin B5 0.225mg 0.9mg 14%
Potassium 211mg 637mg 13%
Fiber 2.7g 0g 11%
Vitamin B6 0.141mg 0.27mg 10%
Vitamin B3 0.734mg 2.189mg 9%
Magnesium 25mg 60mg 8%
Calories 31kcal 158kcal 6%
Vitamin B1 0.082mg 0.017mg 5%
Vitamin C 12.2mg 8.5mg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Carbs 6.97g 1.64g 2%
Fats 0.22g 1.4g 2%
Folate 33µg 24µg 2%
Fructose 1.39g 2%
Polyunsaturated fat 0.113g 0.268g 1%
Saturated fat 0.05g 0.236g 1%
Net carbs 4.27g 1.64g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Manganese 0.216mg 0.209mg 0%
Monounsaturated fat 0.01g 0.162g 0%
Tryptophan 0.019mg 0.364mg 0%
Threonine 0.079mg 1.398mg 0%
Isoleucine 0.066mg 1.414mg 0%
Leucine 0.112mg 2.287mg 0%
Lysine 0.088mg 2.427mg 0%
Methionine 0.022mg 0.733mg 0%
Phenylalanine 0.067mg 1.164mg 0%
Valine 0.09mg 1.419mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +325%
Contains more WaterWater +47.8%
Contains more ProteinProtein +1674.9%
Contains more FatsFats +536.4%
Contains more OtherOther +409.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +137.2%

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.