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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
6
:
4
Kidney beans raw
Kidney beans raw
Contains more Calcium +25.9%
Contains more Iron +32.2%
Contains more Phosphorus +42.5%
Contains more Zinc +24%
Contains more Selenium +2700%
Contains more Magnesium +133.3%
Contains more Potassium +120.7%
Contains less Sodium -96.8%
Contains more Manganese +388.5%
Equal in Copper - 0.958
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +25.9%
Contains more Iron +32.2%
Contains more Phosphorus +42.5%
Contains more Zinc +24%
Contains more Selenium +2700%
Contains more Magnesium +133.3%
Contains more Potassium +120.7%
Contains less Sodium -96.8%
Contains more Manganese +388.5%
Equal in Copper - 0.958

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
:
6
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3011.8%
Contains more Vitamin B6 +47%
Contains more Folate +1541.7%
Equal in Vitamin B3 - 2.06
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +88.9%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +3011.8%
Contains more Vitamin B6 +47%
Contains more Folate +1541.7%
Equal in Vitamin B3 - 2.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
:
2
Kidney beans raw
Kidney beans raw
Contains more Protein +37.7%
Contains more Fats +68.7%
Contains more Water +420.2%
Contains more Carbs +3559.1%
Contains more Other +14%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Kidney beans raw
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 Protein +37.7%
Contains more Fats +68.7%
Contains more Water +420.2%
Contains more Carbs +3559.1%
Contains more Other +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
:
2
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +153.1%
Contains less Saturated Fat -49.2%
Contains more Polyunsaturated fat +70.5%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +153.1%
Contains less Saturated Fat -49.2%
Contains more Polyunsaturated fat +70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Kidney beans raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Kidney beans raw Opinion
Net carbs 1.64g 35.11g Kidney beans raw
Protein 32.48g 23.58g Squid
Fats 1.4g 0.83g Squid
Carbs 1.64g 60.01g Kidney beans raw
Calories 158kcal 333kcal Kidney beans raw
Sugar 2.23g Squid
Fiber 0g 24.9g Kidney beans raw
Calcium 180mg 143mg Squid
Iron 10.84mg 8.2mg Squid
Magnesium 60mg 140mg Kidney beans raw
Phosphorus 580mg 407mg Squid
Potassium 637mg 1406mg Kidney beans raw
Sodium 744mg 24mg Kidney beans raw
Zinc 3.46mg 2.79mg Squid
Copper 0.998mg 0.958mg Squid
Manganese 0.209mg 1.021mg Kidney beans raw
Selenium 89.6µg 3.2µg Squid
Vitamin A 675IU 0IU Squid
Vitamin A RAE 203µg 0µg Squid
Vitamin E 0.22mg Kidney beans raw
Vitamin C 8.5mg 4.5mg Squid
Vitamin B1 0.017mg 0.529mg Kidney beans raw
Vitamin B2 1.729mg 0.219mg Squid
Vitamin B3 2.189mg 2.06mg Squid
Vitamin B5 0.9mg 0.78mg Squid
Vitamin B6 0.27mg 0.397mg Kidney beans raw
Folate 24µg 394µg Kidney beans raw
Vitamin B12 5.4µg 0µg Squid
Vitamin K 19µg Kidney beans raw
Tryptophan 0.364mg 0.279mg Squid
Threonine 1.398mg 0.992mg Squid
Isoleucine 1.414mg 1.041mg Squid
Leucine 2.287mg 1.882mg Squid
Lysine 2.427mg 1.618mg Squid
Methionine 0.733mg 0.355mg Squid
Phenylalanine 1.164mg 1.275mg Kidney beans raw
Valine 1.419mg 1.233mg Squid
Histidine 0.624mg 0.656mg Kidney beans raw
Cholesterol 224mg 0mg Kidney beans raw
Saturated Fat 0.236g 0.12g Kidney beans raw
Omega-3 - DHA 0.132g 0g Squid
Omega-3 - EPA 0.078g 0g Squid
Omega-3 - DPA 0.012g Squid
Monounsaturated Fat 0.162g 0.064g Squid
Polyunsaturated fat 0.268g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
110%
Squid
60%
Kidney beans raw
Minerals Daily Need Coverage Score
185%
Squid
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 22)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 720mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.116g)
Which food is richer in vitamins?
?
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.

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.