Squid vs. Black turtle bean — In-Depth Nutrition Comparison
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A recap on differences between squid and black turtle bean
- Squid is higher in vitamin B12, selenium, vitamin B2, and iron, yet black turtle bean is higher in folate, vitamin B1, fiber, and manganese.
- Squid covers your daily vitamin B12 needs 225% more than black turtle bean.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, black turtle, mature seeds, raw.
Infographic
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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.
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +24.6% |
| Contains more ZincZinc | +57.3% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more SeleniumSelenium | +2700% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +135.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +378.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +795.9% |
| Contains more Vitamin B3Vitamin B3 | +12% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5194.1% |
| Contains more FolateFolate | +1750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +55.6% |
| Contains more WaterWater | +455.6% |
| Contains more CarbsCarbs | +3756.7% |
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains more Mono. FatMonounsaturated fat | +107.7% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
~equal in
Saturated fat
~0.232g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 3.2µg | 157% |
| Vitamin B2 | 1.729mg | 0.193mg | 118% |
| Folate | 24µg | 444µg | 105% |
| Cholesterol | 224mg | 0mg | 75% |
| Vitamin B1 | 0.017mg | 0.9mg | 74% |
| Fiber | 0g | 15.5g | 62% |
| Manganese | 0.209mg | 1mg | 34% |
| Sodium | 744mg | 9mg | 32% |
| Iron | 10.84mg | 8.7mg | 27% |
| Potassium | 637mg | 1500mg | 25% |
| Magnesium | 60mg | 160mg | 24% |
| Vitamin A | 203µg | 0µg | 23% |
| Protein | 32.48g | 21.25g | 22% |
| Carbs | 1.64g | 63.25g | 21% |
| Phosphorus | 580mg | 440mg | 20% |
| Zinc | 3.46mg | 2.2mg | 11% |
| Calories | 158kcal | 339kcal | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 180mg | 160mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Vitamin B6 | 0.27mg | 0.286mg | 1% |
| Fats | 1.4g | 0.9g | 1% |
| Polyunsaturated fat | 0.268g | 0.387g | 1% |
| Vitamin B3 | 2.189mg | 1.955mg | 1% |
| Net carbs | 1.64g | 47.75g | N/A |
| Sugar | 2.12g | N/A | |
| Copper | 0.998mg | 1mg | 0% |
| Vitamin B5 | 0.9mg | 0.899mg | 0% |
| Saturated fat | 0.236g | 0.232g | 0% |
| Monounsaturated fat | 0.162g | 0.078g | 0% |
| Tryptophan | 0.364mg | 0.252mg | 0% |
| Threonine | 1.398mg | 0.894mg | 0% |
| Isoleucine | 1.414mg | 0.938mg | 0% |
| Leucine | 2.287mg | 1.697mg | 0% |
| Lysine | 2.427mg | 1.459mg | 0% |
| Methionine | 0.733mg | 0.32mg | 0% |
| Phenylalanine | 1.164mg | 1.149mg | 0% |
| Valine | 1.419mg | 1.112mg | 0% |
| Histidine | 0.624mg | 0.592mg | 0% |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
60%
Minerals Daily Need Coverage Score
185%
135%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 20)
Which food is cheaper?
Squid is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 735mg)
Which food is lower in Saturated fat?
Black turtle bean is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.