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  6. Squid vs. Black turtle bean

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

Squid vs Black turtle bean 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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%
~equal in Copper ~1mg

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
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%
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B6 ~0.286mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Black turtle bean 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 4%
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
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
33% 11% 56%
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.