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  6. Lupin Bean Raw vs. Squid

Lupin Bean Raw vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between lupin Bean Raw and squid

  • Lupin Bean Raw is higher in manganese, folate, fiber, vitamin B1, and magnesium, yet squid is higher in vitamin B12, selenium, vitamin B2, and iron.
  • Squid covers your daily vitamin B12 needs 225% more than lupin Bean Raw.

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

Infographic

Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Squid
Squid
3
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 +230%
Contains more PotassiumPotassium +59%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1039.7%
Contains more IronIron +148.6%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +992.7%
~equal in Calcium ~180mg
~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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 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 B1Vitamin B1 +3664.7%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more FolateFolate +1379.2%
Contains more Vitamin CVitamin C +77.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +685.9%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.189mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 8.2µg 89.6µg 148%
Vitamin B2 0.22mg 1.729mg 116%
Manganese 2.382mg 0.209mg 94%
Folate 355µg 24µg 83%
Iron 4.36mg 10.84mg 81%
Fiber 18.9g 0g 76%
Cholesterol 0mg 224mg 75%
Vitamin B1 0.64mg 0.017mg 52%
Magnesium 198mg 60mg 33%
Sodium 15mg 744mg 32%
Vitamin A 0µg 203µg 23%
Phosphorus 440mg 580mg 20%
Polyunsaturated fat 2.439g 0.268g 14%
Carbs 40.37g 1.64g 13%
Fats 9.74g 1.4g 13%
Zinc 4.75mg 3.46mg 12%
Calories 371kcal 158kcal 11%
Potassium 1013mg 637mg 11%
Monounsaturated fat 3.94g 0.162g 9%
Protein 36.17g 32.48g 7%
Vitamin B6 0.357mg 0.27mg 7%
Saturated fat 1.156g 0.236g 4%
Vitamin C 4.8mg 8.5mg 4%
Copper 1.022mg 0.998mg 3%
Vitamin B5 0.75mg 0.9mg 3%
Net carbs 21.47g 1.64g N/A
Calcium 176mg 180mg 0%
Vitamin B3 2.19mg 2.189mg 0%
Tryptophan 0.289mg 0.364mg 0%
Threonine 1.331mg 1.398mg 0%
Isoleucine 1.615mg 1.414mg 0%
Leucine 2.743mg 2.287mg 0%
Lysine 1.933mg 2.427mg 0%
Methionine 0.255mg 0.733mg 0%
Phenylalanine 1.435mg 1.164mg 0%
Valine 1.51mg 1.419mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Squid
Squid
2
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 ProteinProtein +11.4%
Contains more FatsFats +595.7%
Contains more CarbsCarbs +2361.6%
Contains more WaterWater +485.4%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 Mono. FatMonounsaturated fat +2332.1%
Contains more Poly. FatPolyunsaturated fat +810.1%
Contains less Sat. FatSaturated fat -79.6%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.