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Crackers vs. Squid — In-Depth Nutrition Comparison

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How are crackers and squid different?

  • Crackers have more vitamin B1; however, squid is richer in vitamin B12, selenium, copper, vitamin B2, iron, phosphorus, and zinc.
  • Squid covers your daily need for vitamin B12, 225% more than crackers.
  • Crackers have 24 times more vitamin B1 than squid. Crackers have 0.416mg of vitamin B1, while squid has 0.017mg.
  • Squid contains less saturated fat.

Crackers, standard snack-type, regular and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 ManganeseManganese +134.9%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +439.8%
Contains more IronIron +169%
Contains more CopperCopper +859.6%
Contains more ZincZinc +606.1%
Contains more PhosphorusPhosphorus +133.9%
Contains more SeleniumSelenium +1237.3%
~equal in Sodium ~744mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +2347.1%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +283.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +279.2%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +1787.9%
Contains more CarbsCarbs +3637.8%
Contains more ProteinProtein +389.2%
Contains more WaterWater +1846.5%
Contains more OtherOther +34.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +3945.1%
Contains more Poly. FatPolyunsaturated fat +4801.9%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 6.7µg 89.6µg 151%
Copper 0.104mg 0.998mg 99%
Vitamin B2 0.456mg 1.729mg 98%
Polyunsaturated fat 13.137g 0.268g 86%
Iron 4.03mg 10.84mg 85%
Cholesterol 0mg 224mg 75%
Vitamin K 69.3µg 58%
Protein 6.64g 32.48g 52%
Phosphorus 248mg 580mg 47%
Fats 26.43g 1.4g 39%
Vitamin B1 0.416mg 0.017mg 33%
Zinc 0.49mg 3.46mg 27%
Saturated fat 5.562g 0.236g 24%
Vitamin A 0µg 203µg 23%
Starch 49.69g 20%
Carbs 61.3g 1.64g 20%
Vitamin E 3.03mg 20%
Calories 510kcal 158kcal 18%
Folate 92µg 24µg 17%
Monounsaturated fat 6.553g 0.162g 16%
Vitamin B6 0.063mg 0.27mg 16%
Potassium 118mg 637mg 15%
Vitamin B3 4.352mg 2.189mg 14%
Manganese 0.491mg 0.209mg 12%
Vitamin B5 0.417mg 0.9mg 10%
Magnesium 18mg 60mg 10%
Fiber 2.3g 0g 9%
Vitamin C 0mg 8.5mg 9%
Calcium 120mg 180mg 6%
Choline 9.6mg 2%
Sodium 726mg 744mg 1%
Net carbs 59g 1.64g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.364mg 0%
Threonine 0.193mg 1.398mg 0%
Isoleucine 0.246mg 1.414mg 0%
Leucine 0.471mg 2.287mg 0%
Lysine 0.103mg 2.427mg 0%
Methionine 0.112mg 0.733mg 0%
Phenylalanine 0.331mg 1.164mg 0%
Valine 0.294mg 1.419mg 0%
Histidine 0.145mg 0.624mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
104%
Squid
Minerals Daily Need Coverage Score
56%
Crackers
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.326g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 63)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 18mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.