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  6. Squid vs. Mung bean

Squid vs. Mung bean — In-Depth Nutrition Comparison

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How are squid and mung beans different?

  • Squid is higher in vitamin B12, selenium, vitamin B2, and iron; however, mung beans are richer in folate, fiber, vitamin B1, and manganese.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Squid vs Mung bean 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
5
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +36.4%
Contains more IronIron +60.8%
Contains more ZincZinc +29.1%
Contains more PhosphorusPhosphorus +58%
Contains more SeleniumSelenium +992.7%
Contains more MagnesiumMagnesium +215%
Contains more PotassiumPotassium +95.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +395.2%
~equal in Copper ~0.941mg

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
4
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% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +77.1%
Contains more Vitamin AVitamin A +3283.3%
Contains more Vitamin B2Vitamin B2 +642.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3552.9%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more FolateFolate +2504.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.251mg

All nutrients comparison - raw data values

Nutrient Squid Mung bean DV% diff.
Vitamin B12 5.4µg 0µg 225%
Folate 24µg 625µg 150%
Selenium 89.6µg 8.2µg 148%
Vitamin B2 1.729mg 0.233mg 115%
Cholesterol 224mg 0mg 75%
Fiber 0g 16.3g 65%
Iron 10.84mg 6.74mg 51%
Vitamin B1 0.017mg 0.621mg 50%
Manganese 0.209mg 1.035mg 36%
Sodium 744mg 15mg 32%
Magnesium 60mg 189mg 31%
Phosphorus 580mg 367mg 30%
Vitamin A 203µg 6µg 22%
Carbs 1.64g 62.62g 20%
Vitamin B5 0.9mg 1.91mg 20%
Choline 97.9mg 18%
Potassium 637mg 1246mg 18%
Protein 32.48g 23.86g 17%
Vitamin B6 0.27mg 0.382mg 9%
Calories 158kcal 347kcal 9%
Vitamin K 9µg 8%
Zinc 3.46mg 2.68mg 7%
Copper 0.998mg 0.941mg 6%
Calcium 180mg 132mg 5%
Vitamin C 8.5mg 4.8mg 4%
Vitamin E 0.51mg 3%
Saturated fat 0.236g 0.348g 1%
Polyunsaturated fat 0.268g 0.384g 1%
Fats 1.4g 1.15g 0%
Net carbs 1.64g 46.32g N/A
Sugar 6.6g N/A
Vitamin B3 2.189mg 2.251mg 0%
Monounsaturated fat 0.162g 0.161g 0%
Tryptophan 0.364mg 0.26mg 0%
Threonine 1.398mg 0.782mg 0%
Isoleucine 1.414mg 1.008mg 0%
Leucine 2.287mg 1.847mg 0%
Lysine 2.427mg 1.664mg 0%
Methionine 0.733mg 0.286mg 0%
Phenylalanine 1.164mg 1.443mg 0%
Valine 1.419mg 1.237mg 0%
Histidine 0.624mg 0.695mg 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
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more ProteinProtein +36.1%
Contains more FatsFats +21.7%
Contains more WaterWater +575.4%
Contains more CarbsCarbs +3718.3%
~equal in Other ~3.32g

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -32.2%
Contains more Poly. FatPolyunsaturated fat +43.3%
~equal in Monounsaturated fat ~0.161g

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.