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  6. Squid vs. Cranberry bean raw

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

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How are squid and cranberry bean raw different?

  • Squid has more vitamin B12, selenium, vitamin B2, and iron; however, cranberry bean raw is richer in folate, fiber, vitamin B1, and manganese.
  • Squid covers your daily need for vitamin B12, 225% more than cranberry bean raw.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Squid vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CalciumCalcium +41.7%
Contains more IronIron +116.8%
Contains more CopperCopper +25.7%
Contains more PhosphorusPhosphorus +55.9%
Contains more SeleniumSelenium +605.5%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +109.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +340.2%
~equal in Zinc ~3.63mg

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
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%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +711.7%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +4294.1%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more FolateFolate +2416.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Cranberry bean raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Folate 24µg 604µg 145%
Selenium 89.6µg 12.7µg 140%
Vitamin B2 1.729mg 0.213mg 117%
Fiber 0g 24.7g 99%
Cholesterol 224mg 0mg 75%
Iron 10.84mg 5mg 73%
Vitamin B1 0.017mg 0.747mg 61%
Sodium 744mg 6mg 32%
Manganese 0.209mg 0.92mg 31%
Phosphorus 580mg 372mg 30%
Magnesium 60mg 156mg 23%
Copper 0.998mg 0.794mg 23%
Vitamin A 203µg 0µg 23%
Potassium 637mg 1332mg 20%
Carbs 1.64g 60.05g 19%
Protein 32.48g 23.03g 19%
Calories 158kcal 335kcal 9%
Vitamin C 8.5mg 0mg 9%
Calcium 180mg 127mg 5%
Vitamin B3 2.189mg 1.455mg 5%
Vitamin B5 0.9mg 0.748mg 3%
Vitamin B6 0.27mg 0.309mg 3%
Zinc 3.46mg 3.63mg 2%
Polyunsaturated fat 0.268g 0.527g 2%
Fats 1.4g 1.23g 0%
Net carbs 1.64g 35.35g N/A
Saturated fat 0.236g 0.316g 0%
Monounsaturated fat 0.162g 0.106g 0%
Tryptophan 0.364mg 0.273mg 0%
Threonine 1.398mg 0.969mg 0%
Isoleucine 1.414mg 1.017mg 0%
Leucine 2.287mg 1.838mg 0%
Lysine 2.427mg 1.58mg 0%
Methionine 0.733mg 0.346mg 0%
Phenylalanine 1.164mg 1.245mg 0%
Valine 1.419mg 1.205mg 0%
Histidine 0.624mg 0.641mg 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
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +41%
Contains more FatsFats +13.8%
Contains more WaterWater +393.3%
Contains more CarbsCarbs +3561.6%
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -25.3%
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +96.6%

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.