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Grape vs. Squid — In-Depth Nutrition Comparison

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Significant differences between grapes and squid

  • Grapes have more manganese; however, squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 225% more than grapes.
  • Squid has 3 times less manganese than grapes. Grapes have 0.718mg of manganese, while squid has 0.209mg.
  • Grapes contain less sodium.

Specific food types used in this comparison are Grapes, american type (slip skin), raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Grape 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.
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 less SodiumSodium -99.7%
Contains more ManganeseManganese +243.5%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +233.5%
Contains more IronIron +3637.9%
Contains more CopperCopper +2395%
Contains more ZincZinc +8550%
Contains more PhosphorusPhosphorus +5700%
Contains more SeleniumSelenium +89500%

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.
Grape
4
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 B1Vitamin B1 +441.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +2933.3%
Contains more Vitamin B3Vitamin B3 +629.7%
Contains more Vitamin B5Vitamin B5 +3650%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 CarbsCarbs +945.7%
Contains more WaterWater +33%
Contains more ProteinProtein +5055.6%
Contains more FatsFats +300%
Contains more OtherOther +489.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
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 -51.7%
Contains more Mono. FatMonounsaturated fat +1057.1%
Contains more Poly. FatPolyunsaturated fat +162.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape 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 Grape Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.1µg 89.6µg 163%
Iron 0.29mg 10.84mg 132%
Vitamin B2 0.057mg 1.729mg 129%
Copper 0.04mg 0.998mg 106%
Phosphorus 10mg 580mg 81%
Cholesterol 0mg 224mg 75%
Protein 0.63g 32.48g 64%
Sodium 2mg 744mg 32%
Zinc 0.04mg 3.46mg 31%
Manganese 0.718mg 0.209mg 22%
Vitamin A 5µg 203µg 22%
Vitamin B5 0.024mg 0.9mg 18%
Calcium 14mg 180mg 17%
Magnesium 5mg 60mg 13%
Potassium 191mg 637mg 13%
Vitamin K 14.6µg 12%
Vitamin B6 0.11mg 0.27mg 12%
Vitamin B3 0.3mg 2.189mg 12%
Vitamin B1 0.092mg 0.017mg 6%
Folate 4µg 24µg 5%
Calories 67kcal 158kcal 5%
Carbs 17.15g 1.64g 5%
Vitamin C 4mg 8.5mg 5%
Fiber 0.9g 0g 4%
Fats 0.35g 1.4g 2%
Vitamin E 0.19mg 1%
Choline 5.6mg 1%
Saturated fat 0.114g 0.236g 1%
Polyunsaturated fat 0.102g 0.268g 1%
Net carbs 16.25g 1.64g N/A
Sugar 16.25g N/A
Monounsaturated fat 0.014g 0.162g 0%
Tryptophan 0.003mg 0.364mg 0%
Threonine 0.017mg 1.398mg 0%
Isoleucine 0.005mg 1.414mg 0%
Leucine 0.013mg 2.287mg 0%
Lysine 0.014mg 2.427mg 0%
Methionine 0.021mg 0.733mg 0%
Phenylalanine 0.013mg 1.164mg 0%
Valine 0.017mg 1.419mg 0%
Histidine 0.023mg 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
Grape 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
10%
Grape
104%
Squid
Minerals Daily Need Coverage Score
15%
Grape
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 16.25g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 49)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Grape
Grape is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 742mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 0.122g)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.