Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Navy bean raw

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

Compare

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

Squid vs Navy 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
7
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Navy bean raw 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

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
6% 13% 79%
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
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
16% 10% 75%
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%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.