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Roe vs Squid as food - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Squid as food
Squid as food is lower in Cholesterol (difference - 255mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.63g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $100)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 627mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Squid as food
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Squid as food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
83
Roe
63
Squid as food
Mineral Summary Score
35
Roe
103
Squid as food

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
1
:
Contains less Sodium -84.3%
Contains more Iron +1307.8%
Contains more Calcium +542.9%
Contains more Potassium +125.1%
Contains more Magnesium +130.8%
Contains more Copper +679.7%
Contains more Zinc +170.3%
Contains more Phosphorus +12.6%
Contains less Sodium -84.3%
Contains more Iron +1307.8%
Contains more Calcium +542.9%
Contains more Potassium +125.1%
Contains more Magnesium +130.8%
Contains more Copper +679.7%
Contains more Zinc +170.3%
Contains more Phosphorus +12.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
5
:
Contains more Vitamin C +92.9%
Contains more Vitamin B1 +1529.4%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B12 +113.7%
Contains more Vitamin A +122.8%
Contains more Vitamin B2 +82.2%
Contains more Vitamin B6 +45.9%
Equal in Vitamin B3 - 2.189
Contains more Vitamin C +92.9%
Contains more Vitamin B1 +1529.4%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B12 +113.7%
Contains more Vitamin A +122.8%
Contains more Vitamin B2 +82.2%
Contains more Vitamin B6 +45.9%
Equal in Vitamin B3 - 2.189

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
172%
Roe
195%
Squid as food
Carbohydrates
2%
Roe
2%
Squid as food
Fats
38%
Roe
6%
Squid as food

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Squid as food Opinion
Calories 204 158 Roe
Protein 28.62 32.48 Squid as food
Fats 8.23 1.4 Roe
Vitamin C 16.4 8.5 Roe
Carbs 1.92 1.64 Roe
Cholesterol 479 224 Squid as food
Vitamin D
Iron 0.77 10.84 Squid as food
Calcium 28 180 Squid as food
Potassium 283 637 Squid as food
Magnesium 26 60 Squid as food
Sugars
Fiber 0 0
Copper 0.128 0.998 Squid as food
Zinc 1.28 3.46 Squid as food
Starch
Phosphorus 515 580 Squid as food
Sodium 117 744 Roe
Vitamin A 303 675 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.277 0.017 Roe
Vitamin B2 0.949 1.729 Squid as food
Vitamin B3 2.192 2.189 Roe
Vitamin B5 1.154 0.9 Roe
Vitamin B6 0.185 0.27 Squid as food
Vitamin B12 11.54 5.4 Roe
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.866 0.236 Squid as food
Monounsaturated Fat 2.129 0.162 Roe
Polyunsaturated fat 3.404 0.268 Roe
Tryptophan 0.375 0.364 Roe
Threonine 1.305 1.398 Squid as food
Isoleucine 1.465 1.414 Roe
Leucine 2.509 2.287 Roe
Lysine 2.179 2.427 Squid as food
Methionine 0.71 0.733 Squid as food
Phenylalanine 1.401 1.164 Roe
Valine 1.676 1.419 Roe
Histidine 0.778 0.624 Roe
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.