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Blueberry pie vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between blueberry pie and squid

  • Blueberry pie is higher in vitamin B1, yet squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
  • Blueberry pie covers your daily vitamin B1 needs 12749% more than squid.

Food varieties used in this article are Pie, blueberry, prepared from recipe and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Blueberry pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -75.1%
Contains more ManganeseManganese +43.5%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +1174%
Contains more IronIron +781.3%
Contains more CopperCopper +1389.6%
Contains more ZincZinc +1630%
Contains more PhosphorusPhosphorus +1833.3%
Contains more SeleniumSelenium +1110.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Squid
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +899900%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +1209.8%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B5Vitamin B5 +625.8%
Contains more Vitamin B6Vitamin B6 +694.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Squid
3
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 FatsFats +750%
Contains more CarbsCarbs +1942.7%
Contains more ProteinProtein +1103%
Contains more WaterWater +19.4%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +3061.1%
Contains more Poly. FatPolyunsaturated fat +1049.3%
Contains less Sat. FatSaturated fat -91.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry pie Squid DV% diff.
Vitamin B1 153mg 0.017mg 12749%
Vitamin B12 0µg 5.4µg 225%
Selenium 7.4µg 89.6µg 149%
Vitamin B2 0.132mg 1.729mg 123%
Iron 1.23mg 10.84mg 120%
Copper 0.067mg 0.998mg 103%
Phosphorus 30mg 580mg 79%
Cholesterol 0mg 224mg 75%
Protein 2.7g 32.48g 60%
Zinc 0.2mg 3.46mg 30%
Sodium 185mg 744mg 24%
Vitamin A 2µg 203µg 22%
Polyunsaturated fat 3.08g 0.268g 19%
Vitamin B6 0.034mg 0.27mg 18%
Potassium 50mg 637mg 17%
Calcium 7mg 180mg 17%
Fats 11.9g 1.4g 16%
Vitamin B5 0.124mg 0.9mg 16%
Saturated fat 2.911g 0.236g 12%
Magnesium 8mg 60mg 12%
Monounsaturated fat 5.121g 0.162g 12%
Carbs 33.5g 1.64g 11%
Vitamin C 0.7mg 8.5mg 9%
Vitamin B3 1.194mg 2.189mg 6%
Calories 245kcal 158kcal 4%
Manganese 0.3mg 0.209mg 4%
Net carbs 33.5g 1.64g N/A
Folate 23µg 24µg 0%
Tryptophan 0.029mg 0.364mg 0%
Threonine 0.073mg 1.398mg 0%
Isoleucine 0.09mg 1.414mg 0%
Leucine 0.179mg 2.287mg 0%
Lysine 0.057mg 2.427mg 0%
Methionine 0.046mg 0.733mg 0%
Phenylalanine 0.127mg 1.164mg 0%
Valine 0.108mg 1.419mg 0%
Histidine 0.056mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry pie Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2949%
Blueberry pie
104%
Squid
Minerals Daily Need Coverage Score
20%
Blueberry pie
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.675g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Blueberry pie
Blueberry pie is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Blueberry pie
Blueberry pie contains less Sodium (difference - 559mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.