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  6. Squid vs. Baked beans

Squid vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between Squid and Baked beans

  • Squid is richer in Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, Zinc, and Vitamin A RAE, yet Baked beans are richer in Fiber.
  • Daily need coverage for Vitamin B12 from Squid is 225% higher.
  • Baked beans contain less Cholesterol.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, baked, home prepared.

Infographic

Squid vs Baked beans 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.
Squid
Squid
8
:
2
Baked beans
Baked beans
Contains more Calcium +195.1%
Contains more Iron +444.7%
Contains more Magnesium +39.5%
Contains more Phosphorus +432.1%
Contains more Potassium +77.9%
Contains more Zinc +374%
Contains more Copper +527.7%
Contains more Selenium +1471.9%
Contains less Sodium -43.3%
Contains more Manganese +22%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +195.1%
Contains more Iron +444.7%
Contains more Magnesium +39.5%
Contains more Phosphorus +432.1%
Contains more Potassium +77.9%
Contains more Zinc +374%
Contains more Copper +527.7%
Contains more Selenium +1471.9%
Contains less Sodium -43.3%
Contains more Manganese +22%

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.
Squid
Squid
7
:
3
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin C +672.7%
Contains more Vitamin B2 +3428.6%
Contains more Vitamin B3 +436.5%
Contains more Vitamin B5 +480.6%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +700%
Contains more Folate +100%
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +672.7%
Contains more Vitamin B2 +3428.6%
Contains more Vitamin B3 +436.5%
Contains more Vitamin B5 +480.6%
Contains more Vitamin B6 +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +700%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
:
3
Baked beans
Baked beans
Contains more Protein +486.3%
Contains more Other +33.9%
Contains more Fats +267.9%
Contains more Carbs +1218.9%
Equal in Water - 65.17
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Protein +486.3%
Contains more Other +33.9%
Contains more Fats +267.9%
Contains more Carbs +1218.9%
Equal in Water - 65.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
:
2
Baked beans
Baked beans
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1216.7%
Contains more Polyunsaturated fat +176.1%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +1216.7%
Contains more Polyunsaturated fat +176.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Baked beans Opinion
Net carbs 1.64g 16.13g Baked beans
Protein 32.48g 5.54g Squid
Fats 1.4g 5.15g Baked beans
Carbs 1.64g 21.63g Baked beans
Calories 158kcal 155kcal Squid
Fiber 0g 5.5g Baked beans
Calcium 180mg 61mg Squid
Iron 10.84mg 1.99mg Squid
Magnesium 60mg 43mg Squid
Phosphorus 580mg 109mg Squid
Potassium 637mg 358mg Squid
Sodium 744mg 422mg Baked beans
Zinc 3.46mg 0.73mg Squid
Copper 0.998mg 0.159mg Squid
Manganese 0.209mg 0.255mg Baked beans
Selenium 89.6µg 5.7µg Squid
Vitamin A 675IU 0IU Squid
Vitamin A RAE 203µg 0µg Squid
Vitamin C 8.5mg 1.1mg Squid
Vitamin B1 0.017mg 0.136mg Baked beans
Vitamin B2 1.729mg 0.049mg Squid
Vitamin B3 2.189mg 0.408mg Squid
Vitamin B5 0.9mg 0.155mg Squid
Vitamin B6 0.27mg 0.09mg Squid
Folate 24µg 48µg Baked beans
Vitamin B12 5.4µg 0µg Squid
Tryptophan 0.364mg 0.067mg Squid
Threonine 1.398mg 0.228mg Squid
Isoleucine 1.414mg 0.242mg Squid
Leucine 2.287mg 0.428mg Squid
Lysine 2.427mg 0.379mg Squid
Methionine 0.733mg 0.086mg Squid
Phenylalanine 1.164mg 0.287mg Squid
Valine 1.419mg 0.282mg Squid
Histidine 0.624mg 0.153mg Squid
Cholesterol 224mg 5mg Baked beans
Saturated Fat 0.236g 1.948g Squid
Omega-3 - DHA 0.132g Squid
Omega-3 - EPA 0.078g Squid
Omega-3 - DPA 0.012g Squid
Monounsaturated Fat 0.162g 2.133g Baked beans
Polyunsaturated fat 0.268g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Squid
10%
Baked beans
Minerals Daily Need Coverage Score
185%
Squid
39%
Baked beans

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 1.712g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 40)
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 is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 219mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.