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  6. Dried fruit vs. Squid

Dried fruit vs. Squid — In-Depth Nutrition Comparison

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Differences between dried fruit and squid

  • Dried fruit has more vitamin A and fiber, while squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • The amount of sodium in dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Squid
Squid
7
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 +82.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +12.4%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +227.3%
Contains more IronIron +307.5%
Contains more CopperCopper +191%
Contains more ZincZinc +787.2%
Contains more PhosphorusPhosphorus +716.9%
Contains more SeleniumSelenium +3972.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Squid
Squid
8
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 B3Vitamin B3 +18.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +12.8%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +2236.5%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 2.2µg 89.6µg 159%
Vitamin B2 0.074mg 1.729mg 127%
Iron 2.66mg 10.84mg 102%
Cholesterol 0mg 224mg 75%
Copper 0.343mg 0.998mg 73%
Phosphorus 71mg 580mg 73%
Protein 3.39g 32.48g 58%
Sodium 10mg 744mg 32%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Zinc 0.39mg 3.46mg 28%
Carbs 62.64g 1.64g 20%
Fructose 12.47g 16%
Potassium 1162mg 637mg 15%
Calcium 55mg 180mg 13%
Vitamin B6 0.143mg 0.27mg 10%
Vitamin C 1mg 8.5mg 8%
Vitamin B5 0.516mg 0.9mg 8%
Magnesium 32mg 60mg 7%
Folate 10µg 24µg 4%
Calories 241kcal 158kcal 4%
Vitamin B3 2.589mg 2.189mg 3%
Vitamin A 180µg 203µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Fats 0.51g 1.4g 1%
Saturated fat 0.017g 0.236g 1%
Polyunsaturated fat 0.074g 0.268g 1%
Manganese 0.235mg 0.209mg 1%
Net carbs 55.34g 1.64g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Vitamin B1 0.015mg 0.017mg 0%
Monounsaturated fat 0.074g 0.162g 0%
Tryptophan 0.016mg 0.364mg 0%
Threonine 0.073mg 1.398mg 0%
Isoleucine 0.063mg 1.414mg 0%
Leucine 0.105mg 2.287mg 0%
Lysine 0.083mg 2.427mg 0%
Methionine 0.015mg 0.733mg 0%
Phenylalanine 0.062mg 1.164mg 0%
Valine 0.078mg 1.419mg 0%
Histidine 0.047mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Squid
Squid
4
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 CarbsCarbs +3719.5%
Contains more ProteinProtein +858.1%
Contains more FatsFats +174.5%
Contains more WaterWater +97.9%
Contains more OtherOther +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Squid
Squid
2
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 less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +118.9%
Contains more Poly. FatPolyunsaturated fat +262.2%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.