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. Soybean raw

Squid vs. Soybean raw — In-Depth Nutrition Comparison

Compare

What are the differences between squid and soybean raw?

  • Squid is higher in vitamin B12, selenium, and vitamin B2; however, soybean raw is richer in manganese, folate, copper, vitamin B1, iron, and magnesium.
  • Squid's daily need coverage for vitamin B12 is 225% more.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Soybeans, mature seeds, raw types in this article.

Infographic

Squid vs Soybean 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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +403.4%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +53.9%
Contains more PotassiumPotassium +182.1%
Contains more IronIron +44.8%
Contains more CopperCopper +66.1%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1104.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +5041.2%
Contains more Vitamin B6Vitamin B6 +39.6%
Contains more FolateFolate +1462.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Soybean raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 17.8µg 131%
Manganese 0.209mg 2.517mg 100%
Folate 24µg 375µg 88%
Cholesterol 224mg 0mg 75%
Polyunsaturated fat 0.268g 11.255g 73%
Copper 0.998mg 1.658mg 73%
Vitamin B1 0.017mg 0.874mg 71%
Vitamin B2 1.729mg 0.87mg 66%
Iron 10.84mg 15.7mg 61%
Magnesium 60mg 280mg 52%
Vitamin K 47µg 39%
Fiber 0g 9.3g 37%
Potassium 637mg 1797mg 34%
Sodium 744mg 2mg 32%
Fats 1.4g 19.94g 29%
Vitamin A 203µg 1µg 22%
Choline 115.9mg 21%
Phosphorus 580mg 704mg 18%
Calories 158kcal 446kcal 14%
Zinc 3.46mg 4.89mg 13%
Saturated fat 0.236g 2.884g 12%
Monounsaturated fat 0.162g 4.404g 11%
Calcium 180mg 277mg 10%
Carbs 1.64g 30.16g 10%
Protein 32.48g 36.49g 8%
Vitamin B6 0.27mg 0.377mg 8%
Vitamin E 0.85mg 6%
Vitamin B3 2.189mg 1.623mg 4%
Vitamin C 8.5mg 6mg 3%
Vitamin B5 0.9mg 0.793mg 2%
Net carbs 1.64g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.364mg 0.591mg 0%
Threonine 1.398mg 1.766mg 0%
Isoleucine 1.414mg 1.971mg 0%
Leucine 2.287mg 3.309mg 0%
Lysine 2.427mg 2.706mg 0%
Methionine 0.733mg 0.547mg 0%
Phenylalanine 1.164mg 2.122mg 0%
Valine 1.419mg 2.029mg 0%
Histidine 0.624mg 1.097mg 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
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +615.7%
Contains more ProteinProtein +12.3%
Contains more FatsFats +1324.3%
Contains more CarbsCarbs +1739%
Contains more OtherOther +44.9%

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% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +2618.5%
Contains more Poly. FatPolyunsaturated fat +4099.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.