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Broth vs. Squid — In-Depth Nutrition Comparison

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How are broth and squid different?

  • Squid has more vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, and zinc than broth.
  • Daily need coverage for sodium for broth is 1006% higher.
  • Broth contains 15 times more saturated fat than squid. While broth contains 3.43g of saturated fat, squid contains only 0.236g.
  • Squid has less sodium.

Soup, chicken broth or bouillon, dry and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Broth 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.
Broth
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
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 more PotassiumPotassium +106.1%
Contains more IronIron +952.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +3744.4%
Contains more PhosphorusPhosphorus +249.4%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +220%
~equal in Magnesium ~60mg
~equal in Calcium ~180mg

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.
Broth
5
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
Squid
6
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +1700%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broth
3
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
Squid
2
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 +891.4%
Contains more CarbsCarbs +998.2%
Contains more OtherOther +1363.7%
Contains more ProteinProtein +95%
Contains more WaterWater +2592.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broth
2
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 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 +3208.6%
Contains more Poly. FatPolyunsaturated fat +1571.6%
Contains less Sat. FatSaturated fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broth Squid DV% diff.
Sodium 23875mg 744mg 1006%
Vitamin B12 0.3µg 5.4µg 213%
Iron 1.03mg 10.84mg 123%
Selenium 28µg 89.6µg 112%
Copper 0mg 0.998mg 111%
Vitamin B2 0.43mg 1.729mg 100%
Cholesterol 13mg 224mg 70%
Phosphorus 166mg 580mg 59%
Protein 16.66g 32.48g 32%
Zinc 0.09mg 3.46mg 31%
Polyunsaturated fat 4.48g 0.268g 28%
Vitamin A 0µg 203µg 23%
Choline 114.6mg 21%
Fats 13.88g 1.4g 19%
Saturated fat 3.43g 0.236g 15%
Monounsaturated fat 5.36g 0.162g 13%
Vitamin B6 0.1mg 0.27mg 13%
Potassium 309mg 637mg 10%
Vitamin C 1.1mg 8.5mg 8%
Vitamin B1 0.1mg 0.017mg 7%
Vitamin B5 0.6mg 0.9mg 6%
Calories 267kcal 158kcal 5%
Carbs 18.01g 1.64g 5%
Manganese 0.15mg 0.209mg 3%
Vitamin E 0.46mg 3%
Vitamin B3 2.46mg 2.189mg 2%
Folate 32µg 24µg 2%
Calcium 187mg 180mg 1%
Magnesium 56mg 60mg 1%
Net carbs 18.01g 1.64g N/A
Sugar 17.36g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 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
Broth 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
28%
Broth
104%
Squid
Minerals Daily Need Coverage Score
352%
Broth
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 17.36g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 23131mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.194g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Broth
Broth is lower in Cholesterol (difference - 211mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/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.