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  6. Yardlong bean (Asparagus bean) raw vs. Squid

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

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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 of 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
9
Squid
Squid
Contains less Sodium -99.5%
Contains more Calcium +260%
Contains more Iron +2206.4%
Contains more Magnesium +36.4%
Contains more Phosphorus +883.1%
Contains more Potassium +165.4%
Contains more Zinc +835.1%
Contains more Copper +1979.2%
Contains more Selenium +5873.3%
Equal in Manganese - 0.209
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -99.5%
Contains more Calcium +260%
Contains more Iron +2206.4%
Contains more Magnesium +36.4%
Contains more Phosphorus +883.1%
Contains more Potassium +165.4%
Contains more Zinc +835.1%
Contains more Copper +1979.2%
Contains more Selenium +5873.3%
Equal in Manganese - 0.209

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
5
Squid
Squid
Contains more Vitamin A +28.1%
Contains more Vitamin C +121.2%
Contains more Vitamin B1 +529.4%
Contains more Folate +158.3%
Contains more Vitamin B2 +1471.8%
Contains more Vitamin B3 +433.9%
Contains more Vitamin B5 +1536.4%
Contains more Vitamin B6 +1025%
Contains more Vitamin B12 +∞%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin A +28.1%
Contains more Vitamin C +121.2%
Contains more Vitamin B1 +529.4%
Contains more Folate +158.3%
Contains more Vitamin B2 +1471.8%
Contains more Vitamin B3 +433.9%
Contains more Vitamin B5 +1536.4%
Contains more Vitamin B6 +1025%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
3
Squid
Squid
Contains more Carbs +409.1%
Contains more Water +43.7%
Contains more Protein +1060%
Contains more Fats +250%
Contains more Other +460%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Squid
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 Carbs +409.1%
Contains more Water +43.7%
Contains more Protein +1060%
Contains more Fats +250%
Contains more Other +460%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Squid
Squid
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +58.6%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +58.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Squid
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Squid Opinion
Net carbs 8.35g 1.64g Yardlong bean (Asparagus bean) raw
Protein 2.8g 32.48g Squid
Fats 0.4g 1.4g Squid
Carbs 8.35g 1.64g Yardlong bean (Asparagus bean) raw
Calories 47kcal 158kcal Squid
Calcium 50mg 180mg Squid
Iron 0.47mg 10.84mg Squid
Magnesium 44mg 60mg Squid
Phosphorus 59mg 580mg Squid
Potassium 240mg 637mg Squid
Sodium 4mg 744mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 3.46mg Squid
Copper 0.048mg 0.998mg Squid
Manganese 0.205mg 0.209mg Squid
Selenium 1.5µg 89.6µg Squid
Vitamin A 865IU 675IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 203µg Squid
Vitamin C 18.8mg 8.5mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.017mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 1.729mg Squid
Vitamin B3 0.41mg 2.189mg Squid
Vitamin B5 0.055mg 0.9mg Squid
Vitamin B6 0.024mg 0.27mg Squid
Folate 62µg 24µg Yardlong bean (Asparagus bean) raw
Vitamin B12 0µg 5.4µg Squid
Tryptophan 0.032mg 0.364mg Squid
Threonine 0.104mg 1.398mg Squid
Isoleucine 0.15mg 1.414mg Squid
Leucine 0.2mg 2.287mg Squid
Lysine 0.184mg 2.427mg Squid
Methionine 0.04mg 0.733mg Squid
Phenylalanine 0.154mg 1.164mg Squid
Valine 0.162mg 1.419mg Squid
Histidine 0.09mg 0.624mg Squid
Cholesterol 0mg 224mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.236g Yardlong bean (Asparagus bean) raw
Omega-3 - DHA 0.132g Squid
Omega-3 - EPA 0.078g Squid
Omega-3 - DPA 0.012g Squid
Monounsaturated Fat 0.036g 0.162g Squid
Polyunsaturated fat 0.169g 0.268g Squid

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean) raw
110%
Squid
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
185%
Squid

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 740mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.