Squid vs. Navy bean raw — In-Depth Nutrition Comparison
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A recap on differences between squid and navy bean raw
- Squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus, yet navy bean raw is higher in vitamin B1 and folate.
- Squid covers your daily vitamin B12 needs 225% more than navy bean raw.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, navy, mature seeds, sprouted, raw.
Infographic
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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.
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +107.5% |
| Contains more IronIron | +461.7% |
| Contains more CopperCopper | +180.3% |
| Contains more ZincZinc | +288.8% |
| Contains more PhosphorusPhosphorus | +480% |
| Contains more SeleniumSelenium | +14833.3% |
| Contains more MagnesiumMagnesium | +68.3% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +95.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +704.2% |
| Contains more Vitamin B3Vitamin B3 | +79.4% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +121.2% |
| Contains more Vitamin B1Vitamin B1 | +2194.1% |
| Contains more FolateFolate | +450% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +428.1% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +253.7% |
| Contains more CarbsCarbs | +695.7% |
| Contains more WaterWater | +29.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +211.5% |
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Poly. FatPolyunsaturated fat | +51.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 0.6µg | 162% |
| Vitamin B2 | 1.729mg | 0.215mg | 116% |
| Iron | 10.84mg | 1.93mg | 111% |
| Cholesterol | 224mg | 0mg | 75% |
| Copper | 0.998mg | 0.356mg | 71% |
| Phosphorus | 580mg | 100mg | 69% |
| Protein | 32.48g | 6.15g | 53% |
| Sodium | 744mg | 13mg | 32% |
| Vitamin B1 | 0.017mg | 0.39mg | 31% |
| Folate | 24µg | 132µg | 27% |
| Zinc | 3.46mg | 0.89mg | 23% |
| Vitamin A | 203µg | 0µg | 23% |
| Calcium | 180mg | 15mg | 17% |
| Vitamin C | 8.5mg | 18.8mg | 11% |
| Magnesium | 60mg | 101mg | 10% |
| Potassium | 637mg | 307mg | 10% |
| Manganese | 0.209mg | 0.408mg | 9% |
| Vitamin B6 | 0.27mg | 0.191mg | 6% |
| Vitamin B3 | 2.189mg | 1.22mg | 6% |
| Calories | 158kcal | 67kcal | 5% |
| Carbs | 1.64g | 13.05g | 4% |
| Vitamin B5 | 0.9mg | 0.825mg | 2% |
| Fats | 1.4g | 0.7g | 1% |
| Saturated fat | 0.236g | 0.085g | 1% |
| Polyunsaturated fat | 0.268g | 0.407g | 1% |
| Net carbs | 1.64g | 13.05g | N/A |
| Monounsaturated fat | 0.162g | 0.052g | 0% |
| Tryptophan | 0.364mg | 0.064mg | 0% |
| Threonine | 1.398mg | 0.258mg | 0% |
| Isoleucine | 1.414mg | 0.273mg | 0% |
| Leucine | 2.287mg | 0.442mg | 0% |
| Lysine | 2.427mg | 0.35mg | 0% |
| Methionine | 0.733mg | 0.064mg | 0% |
| Phenylalanine | 1.164mg | 0.31mg | 0% |
| Valine | 1.419mg | 0.316mg | 0% |
| Histidine | 0.624mg | 0.172mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
33%
Minerals Daily Need Coverage Score
185%
42%
Comparison summary
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 39)
Which food is cheaper?
Squid is cheaper (difference - $1.3)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 731mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.151g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.