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  6. Squid vs. Broad bean raw

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

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Important differences between squid and broad bean raw

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus; however, broad bean raw has more folate and fiber.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, fava, in pod, raw.

Infographic

Squid vs Broad 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
8
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +91.9%
Contains more IronIron +599.4%
Contains more CopperCopper +148.3%
Contains more ZincZinc +246%
Contains more PhosphorusPhosphorus +349.6%
Contains more SeleniumSelenium +11100%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +216.3%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +1094.1%
Contains more Vitamin B2Vitamin B2 +496.2%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +682.4%
Contains more FolateFolate +516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.249mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Broad bean raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.8µg 161%
Iron 10.84mg 1.55mg 116%
Vitamin B2 1.729mg 0.29mg 111%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.402mg 66%
Phosphorus 580mg 129mg 64%
Protein 32.48g 7.92g 49%
Vitamin K 40.9µg 34%
Folate 24µg 148µg 31%
Sodium 744mg 25mg 31%
Fiber 0g 7.5g 30%
Zinc 3.46mg 1mg 22%
Vitamin A 203µg 17µg 21%
Manganese 0.209mg 0.661mg 20%
Vitamin B5 0.9mg 0.225mg 14%
Calcium 180mg 37mg 14%
Vitamin B6 0.27mg 0.104mg 13%
Vitamin B1 0.017mg 0.133mg 10%
Potassium 637mg 332mg 9%
Vitamin E 1.16mg 8%
Magnesium 60mg 33mg 6%
Carbs 1.64g 17.63g 5%
Vitamin C 8.5mg 3.7mg 5%
Calories 158kcal 88kcal 4%
Fats 1.4g 0.73g 1%
Saturated fat 0.236g 0.118g 1%
Net carbs 1.64g 10.13g N/A
Sugar 9.21g N/A
Vitamin B3 2.189mg 2.249mg 0%
Monounsaturated fat 0.162g 0.104g 0%
Polyunsaturated fat 0.268g 0.342g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +310.1%
Contains more FatsFats +91.8%
Contains more OtherOther +200%
Contains more CarbsCarbs +975%
Contains more WaterWater +18.8%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +55.8%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +27.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.