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  6. Squid vs. Lupin Bean Raw

Squid vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on the differences between squid and lupin Bean Raw

  • Squid is higher in vitamin B12, selenium, vitamin B2, and iron, yet lupin Bean Raw is higher in manganese, folate, fiber, vitamin B1, and magnesium.
  • Squid covers your daily vitamin B12 needs 225% more than lupin Bean Raw.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Lupins, mature seeds, raw.

Infographic

Squid vs Lupin 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
3
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more IronIron +148.6%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +992.7%
Contains more MagnesiumMagnesium +230%
Contains more PotassiumPotassium +59%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1039.7%
~equal in Calcium ~176mg
~equal in Copper ~1.022mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +77.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +685.9%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3664.7%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more FolateFolate +1379.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.19mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Lupin Bean Raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 8.2µg 148%
Vitamin B2 1.729mg 0.22mg 116%
Manganese 0.209mg 2.382mg 94%
Folate 24µg 355µg 83%
Iron 10.84mg 4.36mg 81%
Fiber 0g 18.9g 76%
Cholesterol 224mg 0mg 75%
Vitamin B1 0.017mg 0.64mg 52%
Magnesium 60mg 198mg 33%
Sodium 744mg 15mg 32%
Vitamin A 203µg 0µg 23%
Phosphorus 580mg 440mg 20%
Polyunsaturated fat 0.268g 2.439g 14%
Carbs 1.64g 40.37g 13%
Fats 1.4g 9.74g 13%
Zinc 3.46mg 4.75mg 12%
Calories 158kcal 371kcal 11%
Potassium 637mg 1013mg 11%
Monounsaturated fat 0.162g 3.94g 9%
Protein 32.48g 36.17g 7%
Vitamin B6 0.27mg 0.357mg 7%
Saturated fat 0.236g 1.156g 4%
Vitamin C 8.5mg 4.8mg 4%
Copper 0.998mg 1.022mg 3%
Vitamin B5 0.9mg 0.75mg 3%
Net carbs 1.64g 21.47g N/A
Calcium 180mg 176mg 0%
Vitamin B3 2.189mg 2.19mg 0%
Tryptophan 0.364mg 0.289mg 0%
Threonine 1.398mg 1.331mg 0%
Isoleucine 1.414mg 1.615mg 0%
Leucine 2.287mg 2.743mg 0%
Lysine 2.427mg 1.933mg 0%
Methionine 0.733mg 0.255mg 0%
Phenylalanine 1.164mg 1.435mg 0%
Valine 1.419mg 1.51mg 0%
Histidine 0.624mg 1.03mg 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
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +485.4%
Contains more ProteinProtein +11.4%
Contains more FatsFats +595.7%
Contains more CarbsCarbs +2361.6%
~equal in Other ~3.28g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +2332.1%
Contains more Poly. FatPolyunsaturated fat +810.1%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.