Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Squid

Yardlong bean (Asparagus bean) raw vs. Squid — In-Depth Nutrition Comparison

Compare

How are yardlong bean (Asparagus bean) raw and squid different?

  • Yardlong bean (Asparagus bean) raw contains less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than squid.
  • Squid covers your daily need for vitamin B12, 225% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less sodium.

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

Infographic

Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Squid
Squid
8
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +165.4%
Contains more IronIron +2206.4%
Contains more CopperCopper +1979.2%
Contains more ZincZinc +835.1%
Contains more PhosphorusPhosphorus +883.1%
Contains more SeleniumSelenium +5873.3%
~equal in Manganese ~0.209mg

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 Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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%
Contains more Vitamin CVitamin C +121.2%
Contains more Vitamin B1Vitamin B1 +529.4%
Contains more FolateFolate +158.3%
Contains more Vitamin AVitamin A +372.1%
Contains more Vitamin B2Vitamin B2 +1471.8%
Contains more Vitamin B3Vitamin B3 +433.9%
Contains more Vitamin B5Vitamin B5 +1536.4%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 1.5µg 89.6µg 160%
Iron 0.47mg 10.84mg 130%
Vitamin B2 0.11mg 1.729mg 125%
Copper 0.048mg 0.998mg 106%
Cholesterol 0mg 224mg 75%
Phosphorus 59mg 580mg 74%
Protein 2.8g 32.48g 59%
Sodium 4mg 744mg 32%
Zinc 0.37mg 3.46mg 28%
Vitamin B6 0.024mg 0.27mg 19%
Vitamin A 43µg 203µg 18%
Vitamin B5 0.055mg 0.9mg 17%
Calcium 50mg 180mg 13%
Potassium 240mg 637mg 12%
Vitamin B3 0.41mg 2.189mg 11%
Vitamin C 18.8mg 8.5mg 11%
Folate 62µg 24µg 10%
Vitamin B1 0.107mg 0.017mg 8%
Calories 47kcal 158kcal 6%
Magnesium 44mg 60mg 4%
Carbs 8.35g 1.64g 2%
Fats 0.4g 1.4g 2%
Saturated fat 0.105g 0.236g 1%
Polyunsaturated fat 0.169g 0.268g 1%
Net carbs 8.35g 1.64g N/A
Manganese 0.205mg 0.209mg 0%
Monounsaturated fat 0.036g 0.162g 0%
Tryptophan 0.032mg 0.364mg 0%
Threonine 0.104mg 1.398mg 0%
Isoleucine 0.15mg 1.414mg 0%
Leucine 0.2mg 2.287mg 0%
Lysine 0.184mg 2.427mg 0%
Methionine 0.04mg 0.733mg 0%
Phenylalanine 0.154mg 1.164mg 0%
Valine 0.162mg 1.419mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Squid
Squid
3
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 +409.1%
Contains more WaterWater +43.7%
Contains more ProteinProtein +1060%
Contains more FatsFats +250%
Contains more OtherOther +460%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
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
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +58.6%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.