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  6. Squid vs. Winged bean

Squid vs. Winged bean — In-Depth Nutrition Comparison

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How are squid and winged bean different?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, phosphorus, and zinc; however, winged bean is richer in copper and vitamin B1.
  • Squid covers your daily need for vitamin B12, 225% more than winged bean.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Winged bean tuber, raw types were used in this article.

Infographic

Squid vs Winged 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
6
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +500%
Contains more IronIron +442%
Contains more ZincZinc +148.9%
Contains more PhosphorusPhosphorus +1188.9%
Contains more SeleniumSelenium +12700%
Contains more CopperCopper +38.9%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +154.5%
~equal in Potassium ~586mg

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
8
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1060.4%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +675.9%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +2129.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Winged bean DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.7µg 162%
Vitamin B2 1.729mg 0.149mg 122%
Iron 10.84mg 2mg 111%
Phosphorus 580mg 45mg 76%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 1.386mg 43%
Protein 32.48g 11.6g 42%
Sodium 744mg 35mg 31%
Vitamin B1 0.017mg 0.379mg 30%
Vitamin A 203µg 0µg 23%
Zinc 3.46mg 1.39mg 19%
Vitamin B5 0.9mg 0.116mg 16%
Vitamin B6 0.27mg 0.075mg 15%
Calcium 180mg 30mg 15%
Manganese 0.209mg 0.532mg 14%
Magnesium 60mg 24mg 9%
Carbs 1.64g 28.1g 9%
Vitamin C 8.5mg 0mg 9%
Vitamin B3 2.189mg 1.64mg 3%
Potassium 637mg 586mg 2%
Folate 24µg 19µg 1%
Polyunsaturated fat 0.268g 0.174g 1%
Calories 158kcal 148kcal 1%
Fats 1.4g 0.9g 1%
Net carbs 1.64g 28.1g N/A
Saturated fat 0.236g 0.222g 0%
Monounsaturated fat 0.162g 0.234g 0%
Tryptophan 0.364mg 0.252mg 0%
Threonine 1.398mg 0.451mg 0%
Isoleucine 1.414mg 0.425mg 0%
Leucine 2.287mg 0.64mg 0%
Lysine 2.427mg 0.592mg 0%
Methionine 0.733mg 0.143mg 0%
Phenylalanine 1.164mg 0.451mg 0%
Valine 1.419mg 0.599mg 0%
Histidine 0.624mg 0.241mg 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
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +180%
Contains more FatsFats +55.6%
Contains more OtherOther +68%
Contains more CarbsCarbs +1613.4%
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +54%
Contains more Mono. FatMonounsaturated fat +44.4%
~equal in Saturated fat ~0.222g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.