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Cornmeal vs. Squid — In-Depth Nutrition Comparison

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Differences between cornmeal and squid

  • Cornmeal has more folate and vitamin B1, while squid has more vitamin B12, selenium, vitamin B2, copper, iron, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Squid contains 32 times less vitamin B1 than cornmeal. Cornmeal contains 0.551mg of vitamin B1, while squid contains 0.017mg.
  • The amount of sodium in cornmeal is lower.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cornmeal vs Squid infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Squid
9
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 -99.1%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +348.6%
Contains more IronIron +148.6%
Contains more CopperCopper +1213.2%
Contains more ZincZinc +424.2%
Contains more PhosphorusPhosphorus +485.9%
Contains more ManganeseManganese +20.1%
Contains more SeleniumSelenium +753.3%

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 +3141.2%
Contains more Vitamin B3Vitamin B3 +127%
Contains more FolateFolate +770.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1745.5%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +25%
Contains more CarbsCarbs +4744.5%
Contains more ProteinProtein +356.8%
Contains more WaterWater +446.7%
Contains more OtherOther +558.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Squid
0
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 +140.7%
Contains more Poly. FatPolyunsaturated fat +209%
~equal in Saturated fat ~0.236g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 10.5µg 89.6µg 144%
Vitamin B2 0.382mg 1.729mg 104%
Copper 0.076mg 0.998mg 102%
Iron 4.36mg 10.84mg 81%
Cholesterol 0mg 224mg 75%
Phosphorus 99mg 580mg 69%
Protein 7.11g 32.48g 51%
Folate 209µg 24µg 46%
Vitamin B1 0.551mg 0.017mg 45%
Sodium 7mg 744mg 32%
Starch 73.3g 30%
Carbs 79.45g 1.64g 26%
Zinc 0.66mg 3.46mg 25%
Vitamin A 11µg 203µg 21%
Calcium 3mg 180mg 18%
Vitamin B3 4.968mg 2.189mg 17%
Fiber 3.9g 0g 16%
Potassium 142mg 637mg 15%
Vitamin B5 0.24mg 0.9mg 13%
Calories 370kcal 158kcal 11%
Vitamin C 0mg 8.5mg 9%
Magnesium 32mg 60mg 7%
Vitamin B6 0.182mg 0.27mg 7%
Polyunsaturated fat 0.828g 0.268g 4%
Manganese 0.174mg 0.209mg 2%
Choline 8.6mg 2%
Vitamin E 0.12mg 1%
Fats 1.75g 1.4g 1%
Monounsaturated fat 0.39g 0.162g 1%
Net carbs 75.55g 1.64g N/A
Sugar 1.61g N/A
Saturated fat 0.22g 0.236g 0%
Tryptophan 0.038mg 0.364mg 0%
Threonine 0.172mg 1.398mg 0%
Isoleucine 0.242mg 1.414mg 0%
Leucine 1.006mg 2.287mg 0%
Lysine 0.105mg 2.427mg 0%
Methionine 0.162mg 0.733mg 0%
Phenylalanine 0.366mg 1.164mg 0%
Valine 0.337mg 1.419mg 0%
Histidine 0.172mg 0.624mg 0%
Fructose 0.17g 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
Cornmeal 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
42%
Cornmeal
104%
Squid
Minerals Daily Need Coverage Score
37%
Cornmeal
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 68)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 737mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 0.016g)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.