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  6. Fruit salad vs. Squid

Fruit salad vs. Squid — In-Depth Nutrition Comparison

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Important differences between fruit salad and squid

  • Fruit salad has less vitamin B12, iron, vitamin B2, copper, phosphorus, zinc, vitamin B6, and vitamin B5.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Fruit salad is lower in sodium.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Fruit salad 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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Squid
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 -99.3%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +1536.4%
Contains more PotassiumPotassium +449.1%
Contains more IronIron +4236%
Contains more CopperCopper +1896%
Contains more ZincZinc +2371.4%
Contains more PhosphorusPhosphorus +4042.9%
Contains more ManganeseManganese +38.4%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Squid
Squid
9
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 CVitamin C +157.6%
Contains more Vitamin AVitamin A +576.7%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +12250%
Contains more Vitamin B3Vitamin B3 +514.9%
Contains more Vitamin B5Vitamin B5 +1598.1%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 89.6µg 163%
Iron 0.25mg 10.84mg 132%
Vitamin B2 0.014mg 1.729mg 132%
Copper 0.05mg 0.998mg 105%
Phosphorus 14mg 580mg 81%
Cholesterol 0mg 224mg 75%
Protein 0.51g 32.48g 64%
Sodium 5mg 744mg 32%
Zinc 0.14mg 3.46mg 30%
Vitamin B6 0.027mg 0.27mg 19%
Vitamin A 30µg 203µg 19%
Calcium 11mg 180mg 17%
Vitamin B5 0.053mg 0.9mg 17%
Potassium 116mg 637mg 15%
Magnesium 8mg 60mg 12%
Vitamin B3 0.356mg 2.189mg 11%
Vitamin C 3.3mg 8.5mg 6%
Folate 3µg 24µg 5%
Calories 50kcal 158kcal 5%
Fiber 1g 0g 4%
Carbs 13.05g 1.64g 4%
Manganese 0.151mg 0.209mg 3%
Fats 0.03g 1.4g 2%
Polyunsaturated fat 0.011g 0.268g 2%
Vitamin B1 0.011mg 0.017mg 1%
Saturated fat 0.004g 0.236g 1%
Net carbs 12.05g 1.64g N/A
Monounsaturated fat 0.005g 0.162g 0%
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 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Squid
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 CarbsCarbs +695.7%
Contains more WaterWater +41%
Contains more ProteinProtein +6268.6%
Contains more FatsFats +4566.7%
Contains more OtherOther +1192.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.3%
Contains more Mono. FatMonounsaturated fat +3140%
Contains more Poly. FatPolyunsaturated fat +2336.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.