Beetroot vs. Squid — In-Depth Nutrition Comparison
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How are beetroot and squid different?
- Beetroot is higher in folate; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
- Daily need coverage for vitamin B12 for squid is 225% higher.
- Beetroot contains 5 times more folate than squid. While beetroot contains 109µg of folate, squid contains only 24µg.
- Beetroot has less sodium.
Beets, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.
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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.
| Contains less SodiumSodium | -89.5% |
| Contains more ManganeseManganese | +57.4% |
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +1025% |
| Contains more PotassiumPotassium | +96% |
| Contains more IronIron | +1255% |
| Contains more CopperCopper | +1230.7% |
| Contains more ZincZinc | +888.6% |
| Contains more PhosphorusPhosphorus | +1350% |
| Contains more SeleniumSelenium | +12700% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +82.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +354.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +73.5% |
| Contains more Vitamin AVitamin A | +10050% |
| Contains more Vitamin B2Vitamin B2 | +4222.5% |
| Contains more Vitamin B3Vitamin B3 | +555.4% |
| Contains more Vitamin B5Vitamin B5 | +480.6% |
| Contains more Vitamin B6Vitamin B6 | +303% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 0.7µg | 89.6µg | 162% |
| Vitamin B2 | 0.04mg | 1.729mg | 130% |
| Iron | 0.8mg | 10.84mg | 126% |
| Copper | 0.075mg | 0.998mg | 103% |
| Phosphorus | 40mg | 580mg | 77% |
| Cholesterol | 0mg | 224mg | 75% |
| Protein | 1.61g | 32.48g | 62% |
| Sodium | 78mg | 744mg | 29% |
| Zinc | 0.35mg | 3.46mg | 28% |
| Vitamin A | 2µg | 203µg | 22% |
| Folate | 109µg | 24µg | 21% |
| Calcium | 16mg | 180mg | 16% |
| Vitamin B6 | 0.067mg | 0.27mg | 16% |
| Vitamin B5 | 0.155mg | 0.9mg | 15% |
| Vitamin B3 | 0.334mg | 2.189mg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Magnesium | 23mg | 60mg | 9% |
| Potassium | 325mg | 637mg | 9% |
| Calories | 43kcal | 158kcal | 6% |
| Manganese | 0.329mg | 0.209mg | 5% |
| Vitamin C | 4.9mg | 8.5mg | 4% |
| Carbs | 9.56g | 1.64g | 3% |
| Fats | 0.17g | 1.4g | 2% |
| Vitamin B1 | 0.031mg | 0.017mg | 1% |
| Saturated fat | 0.027g | 0.236g | 1% |
| Choline | 6mg | 1% | |
| Polyunsaturated fat | 0.06g | 0.268g | 1% |
| Net carbs | 6.76g | 1.64g | N/A |
| Sugar | 6.76g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.2µg | 0% | |
| Monounsaturated fat | 0.032g | 0.162g | 0% |
| Tryptophan | 0.019mg | 0.364mg | 0% |
| Threonine | 0.047mg | 1.398mg | 0% |
| Isoleucine | 0.048mg | 1.414mg | 0% |
| Leucine | 0.068mg | 2.287mg | 0% |
| Lysine | 0.058mg | 2.427mg | 0% |
| Methionine | 0.018mg | 0.733mg | 0% |
| Phenylalanine | 0.046mg | 1.164mg | 0% |
| Valine | 0.056mg | 1.419mg | 0% |
| Histidine | 0.021mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +482.9% |
| Contains more WaterWater | +43.3% |
| Contains more ProteinProtein | +1917.4% |
| Contains more FatsFats | +723.5% |
| Contains more OtherOther | +211.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +406.3% |
| Contains more Poly. FatPolyunsaturated fat | +346.7% |
