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  6. Winged bean vs. Squid

Winged bean vs. Squid — In-Depth Nutrition Comparison

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How are winged bean and squid different?

  • Winged bean has more copper and vitamin B1; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, phosphorus, and zinc.
  • Squid covers your daily need for vitamin B12, 225% more than winged bean.
  • Winged bean has 22 times more vitamin B1 than squid. Winged bean has 0.379mg of vitamin B1, while squid has 0.017mg.
  • Winged bean contains less sodium.

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

Infographic

Winged bean vs Squid 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.
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%
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%
Contains more CopperCopper +38.9%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +154.5%
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%
~equal in Potassium ~637mg

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.
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin B1Vitamin B1 +2129.4%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
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
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +54%
~equal in Saturated fat ~0.236g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.