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Blackberry vs. Squid — In-Depth Nutrition Comparison

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Differences between Blackberry and Squid

  • Blackberry contains less Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, Zinc, and Vitamin A RAE than Squid.
  • Squid's daily need coverage for Vitamin B12 is 225% higher.
  • The amount of Sodium in Blackberry is lower.

The food types used in this comparison are Blackberries, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Blackberry 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.
Contains less Sodium -99.9%
Contains more Manganese +209.1%
Contains more Calcium +520.7%
Contains more Iron +1648.4%
Contains more Magnesium +200%
Contains more Phosphorus +2536.4%
Contains more Potassium +293.2%
Contains more Zinc +552.8%
Contains more Copper +504.8%
Contains more Selenium +22300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -99.9%
Contains more Manganese +209.1%
Contains more Calcium +520.7%
Contains more Iron +1648.4%
Contains more Magnesium +200%
Contains more Phosphorus +2536.4%
Contains more Potassium +293.2%
Contains more Zinc +552.8%
Contains more Copper +504.8%
Contains more Selenium +22300%

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.
:
6
Squid
Contains more Vitamin C +147.1%
Contains more Vitamin B1 +17.6%
Contains more Vitamin A +215.4%
Contains more Vitamin B2 +6550%
Contains more Vitamin B3 +238.9%
Contains more Vitamin B5 +226.1%
Contains more Vitamin B6 +800%
Contains more Vitamin B12 +∞%
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 C +147.1%
Contains more Vitamin B1 +17.6%
Contains more Vitamin A +215.4%
Contains more Vitamin B2 +6550%
Contains more Vitamin B3 +238.9%
Contains more Vitamin B5 +226.1%
Contains more Vitamin B6 +800%
Contains more Vitamin B12 +∞%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +486%
Contains more Water +44.2%
Contains more Protein +2236.7%
Contains more Fats +185.7%
Contains more Other +833.3%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
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 +486%
Contains more Water +44.2%
Contains more Protein +2236.7%
Contains more Fats +185.7%
Contains more Other +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +244.7%
Equal in Polyunsaturated fat - 0.268
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -94.1%
Contains more Monounsaturated Fat +244.7%
Equal in Polyunsaturated fat - 0.268

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Squid Opinion
Net carbs 4.31g 1.64g Blackberry
Protein 1.39g 32.48g Squid
Fats 0.49g 1.4g Squid
Carbs 9.61g 1.64g Blackberry
Calories 43kcal 158kcal Squid
Fructose 2.4g Blackberry
Sugar 4.88g Squid
Fiber 5.3g 0g Blackberry
Calcium 29mg 180mg Squid
Iron 0.62mg 10.84mg Squid
Magnesium 20mg 60mg Squid
Phosphorus 22mg 580mg Squid
Potassium 162mg 637mg Squid
Sodium 1mg 744mg Blackberry
Zinc 0.53mg 3.46mg Squid
Copper 0.165mg 0.998mg Squid
Manganese 0.646mg 0.209mg Blackberry
Selenium 0.4µg 89.6µg Squid
Vitamin A 214IU 675IU Squid
Vitamin A RAE 11µg 203µg Squid
Vitamin E 1.17mg Blackberry
Vitamin C 21mg 8.5mg Blackberry
Vitamin B1 0.02mg 0.017mg Blackberry
Vitamin B2 0.026mg 1.729mg Squid
Vitamin B3 0.646mg 2.189mg Squid
Vitamin B5 0.276mg 0.9mg Squid
Vitamin B6 0.03mg 0.27mg Squid
Folate 25µg 24µg Blackberry
Vitamin B12 0µg 5.4µg Squid
Vitamin K 19.8µg Blackberry
Tryptophan 0.364mg Squid
Threonine 1.398mg Squid
Isoleucine 1.414mg Squid
Leucine 2.287mg Squid
Lysine 2.427mg Squid
Methionine 0.733mg Squid
Phenylalanine 1.164mg Squid
Valine 1.419mg Squid
Histidine 0.624mg Squid
Cholesterol 0mg 224mg Blackberry
Saturated Fat 0.014g 0.236g Blackberry
Omega-3 - DHA 0g 0.132g Squid
Omega-3 - EPA 0g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 0.047g 0.162g Squid
Polyunsaturated fat 0.28g 0.268g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Blackberry
110%
Squid
Minerals Daily Need Coverage Score
23%
Blackberry
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 25)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 743mg)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.222g)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.