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Squid as food vs Mussel - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 168mg)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 375mg)
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.
Squid as food Mussel
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol 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
Squid as food Mussel
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
63
Squid as food
126
Mussel
Mineral Summary Score
103
Squid as food
47
Mussel

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
:
1
Mussel
Contains more Iron +61.3%
Contains more Calcium +445.5%
Contains more Potassium +137.7%
Contains more Magnesium +62.2%
Contains more Copper +569.8%
Contains more Zinc +29.6%
Contains more Phosphorus +103.5%
Contains less Sodium -50.4%
Contains more Iron +61.3%
Contains more Calcium +445.5%
Contains more Potassium +137.7%
Contains more Magnesium +62.2%
Contains more Copper +569.8%
Contains more Zinc +29.6%
Contains more Phosphorus +103.5%
Contains less Sodium -50.4%

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
:
5
Mussel
Contains more Vitamin A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Contains more Vitamin C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Vitamin B12 +344.4%
Equal in Vitamin B5 - 0.95
Contains more Vitamin A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Contains more Vitamin C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Vitamin B12 +344.4%
Equal in Vitamin B5 - 0.95

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
195%
Squid as food
143%
Mussel
Carbohydrates
2%
Squid as food
7%
Mussel
Fats
6%
Squid as food
21%
Mussel

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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 Squid as food Mussel Opinion
Calories 158 172 Mussel
Protein 32.48 23.8 Squid as food
Fats 1.4 4.48 Mussel
Vitamin C 8.5 13.6 Mussel
Carbs 1.64 7.39 Mussel
Cholesterol 224 56 Mussel
Vitamin D
Iron 10.84 6.72 Squid as food
Calcium 180 33 Squid as food
Potassium 637 268 Squid as food
Magnesium 60 37 Squid as food
Sugars
Fiber 0 0
Copper 0.998 0.149 Squid as food
Zinc 3.46 2.67 Squid as food
Starch
Phosphorus 580 285 Squid as food
Sodium 744 369 Mussel
Vitamin A 675 304 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.3 Mussel
Vitamin B2 1.729 0.42 Squid as food
Vitamin B3 2.189 3 Mussel
Vitamin B5 0.9 0.95 Mussel
Vitamin B6 0.27 0.1 Squid as food
Vitamin B12 5.4 24 Mussel
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.236 0.85 Squid as food
Monounsaturated Fat 0.162 1.014 Mussel
Polyunsaturated fat 0.268 1.212 Mussel
Tryptophan 0.364 0.267 Squid as food
Threonine 1.398 1.025 Squid as food
Isoleucine 1.414 1.036 Squid as food
Leucine 2.287 1.676 Squid as food
Lysine 2.427 1.779 Squid as food
Methionine 0.733 0.537 Squid as food
Phenylalanine 1.164 0.853 Squid as food
Valine 1.419 1.04 Squid as food
Histidine 0.624 0.457 Squid as food
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.