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  6. Squid vs. Green bean raw

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

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Differences between squid and green bean raw

  • Green bean raw contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beans, snap, green, raw.

Infographic

Squid vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +201.9%
Contains more IronIron +952.4%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +1341.7%
Contains more PhosphorusPhosphorus +1426.3%
Contains more SeleniumSelenium +14833.3%
Contains less SodiumSodium -99.2%
~equal in Manganese ~0.216mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +1562.5%
Contains more Vitamin B3Vitamin B3 +198.2%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +43.5%
Contains more Vitamin B1Vitamin B1 +382.4%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Green bean raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.6µg 162%
Vitamin B2 1.729mg 0.104mg 125%
Iron 10.84mg 1.03mg 123%
Copper 0.998mg 0.069mg 103%
Phosphorus 580mg 38mg 77%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.83g 61%
Vitamin K 43µg 36%
Sodium 744mg 6mg 32%
Zinc 3.46mg 0.24mg 29%
Vitamin A 203µg 35µg 19%
Calcium 180mg 37mg 14%
Vitamin B5 0.9mg 0.225mg 14%
Potassium 637mg 211mg 13%
Fiber 0g 2.7g 11%
Vitamin B6 0.27mg 0.141mg 10%
Vitamin B3 2.189mg 0.734mg 9%
Magnesium 60mg 25mg 8%
Calories 158kcal 31kcal 6%
Vitamin B1 0.017mg 0.082mg 5%
Vitamin C 8.5mg 12.2mg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Carbs 1.64g 6.97g 2%
Fats 1.4g 0.22g 2%
Folate 24µg 33µg 2%
Fructose 1.39g 2%
Polyunsaturated fat 0.268g 0.113g 1%
Saturated fat 0.236g 0.05g 1%
Net carbs 1.64g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Manganese 0.209mg 0.216mg 0%
Monounsaturated fat 0.162g 0.01g 0%
Tryptophan 0.364mg 0.019mg 0%
Threonine 1.398mg 0.079mg 0%
Isoleucine 1.414mg 0.066mg 0%
Leucine 2.287mg 0.112mg 0%
Lysine 2.427mg 0.088mg 0%
Methionine 0.733mg 0.022mg 0%
Phenylalanine 1.164mg 0.067mg 0%
Valine 1.419mg 0.09mg 0%
Histidine 0.624mg 0.034mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1674.9%
Contains more FatsFats +536.4%
Contains more OtherOther +409.1%
Contains more CarbsCarbs +325%
Contains more WaterWater +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +137.2%
Contains less Sat. FatSaturated fat -78.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.