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  6. Squid vs. Kidney beans raw

Squid vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between squid and kidney beans raw?

  • Squid is richer in vitamin B12, selenium, vitamin B2, and iron, while kidney beans raw is higher in fiber, folate, vitamin B1, and manganese.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Squid vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more CalciumCalcium +25.9%
Contains more IronIron +32.2%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +42.5%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +120.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +388.5%
~equal in Copper ~0.958mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +689.5%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3011.8%
Contains more Vitamin B6Vitamin B6 +47%
Contains more FolateFolate +1541.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.06mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Kidney beans raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 3.2µg 157%
Vitamin B2 1.729mg 0.219mg 116%
Fiber 0g 24.9g 100%
Folate 24µg 394µg 93%
Cholesterol 224mg 0mg 75%
Vitamin B1 0.017mg 0.529mg 43%
Manganese 0.209mg 1.021mg 35%
Iron 10.84mg 8.2mg 33%
Sodium 744mg 24mg 31%
Phosphorus 580mg 407mg 25%
Potassium 637mg 1406mg 23%
Vitamin A 203µg 0µg 23%
Magnesium 60mg 140mg 19%
Carbs 1.64g 60.01g 19%
Protein 32.48g 23.58g 18%
Vitamin K 19µg 16%
Vitamin B6 0.27mg 0.397mg 10%
Calories 158kcal 333kcal 9%
Zinc 3.46mg 2.79mg 6%
Vitamin C 8.5mg 4.5mg 4%
Copper 0.998mg 0.958mg 4%
Calcium 180mg 143mg 4%
Vitamin B5 0.9mg 0.78mg 2%
Vitamin E 0.22mg 1%
Saturated fat 0.236g 0.12g 1%
Fats 1.4g 0.83g 1%
Polyunsaturated fat 0.268g 0.457g 1%
Vitamin B3 2.189mg 2.06mg 1%
Net carbs 1.64g 35.11g N/A
Sugar 2.23g N/A
Monounsaturated fat 0.162g 0.064g 0%
Tryptophan 0.364mg 0.279mg 0%
Threonine 1.398mg 0.992mg 0%
Isoleucine 1.414mg 1.041mg 0%
Leucine 2.287mg 1.882mg 0%
Lysine 2.427mg 1.618mg 0%
Methionine 0.733mg 0.355mg 0%
Phenylalanine 1.164mg 1.275mg 0%
Valine 1.419mg 1.233mg 0%
Histidine 0.624mg 0.656mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more ProteinProtein +37.7%
Contains more FatsFats +68.7%
Contains more WaterWater +420.2%
Contains more CarbsCarbs +3559.1%
Contains more OtherOther +14%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +153.1%
Contains less Sat. FatSaturated fat -49.2%
Contains more Poly. FatPolyunsaturated fat +70.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.