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Gratin vs. Squid — In-Depth Nutrition Comparison

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Important differences between gratin and squid

  • Gratin has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Gratin has 20 times more saturated fat than squid. Gratin has 4.733g of saturated fat, while squid has 0.236g.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Gratin 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.
Gratin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 -41.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +51.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +1593.8%
Contains more CopperCopper +523.8%
Contains more ZincZinc +401.4%
Contains more PhosphorusPhosphorus +413.3%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +3218.5%

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.
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Squid
7
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 +16.5%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin AVitamin A +217.2%
Contains more Vitamin B2Vitamin B2 +1390.5%
Contains more Vitamin B3Vitamin B3 +120.4%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Squid
2
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 +442.1%
Contains more CarbsCarbs +587.2%
Contains more WaterWater +21.1%
Contains more ProteinProtein +541.9%
Contains more OtherOther +61.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +1226.5%
Contains less Sat. FatSaturated fat -95%
~equal in Polyunsaturated fat ~0.268g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 2.7µg 89.6µg 158%
Iron 0.64mg 10.84mg 128%
Vitamin B2 0.116mg 1.729mg 124%
Copper 0.16mg 0.998mg 93%
Phosphorus 113mg 580mg 67%
Cholesterol 23mg 224mg 67%
Protein 5.06g 32.48g 55%
Zinc 0.69mg 3.46mg 25%
Saturated fat 4.733g 0.236g 20%
Vitamin A 64µg 203µg 15%
Sodium 433mg 744mg 14%
Vitamin B5 0.387mg 0.9mg 10%
Magnesium 20mg 60mg 10%
Fats 7.59g 1.4g 10%
Potassium 396mg 637mg 7%
Fiber 1.8g 0g 7%
Vitamin B6 0.174mg 0.27mg 7%
Vitamin B3 0.993mg 2.189mg 7%
Calcium 119mg 180mg 6%
Monounsaturated fat 2.149g 0.162g 5%
Vitamin B1 0.064mg 0.017mg 4%
Folate 11µg 24µg 3%
Carbs 11.27g 1.64g 3%
Vitamin C 9.9mg 8.5mg 2%
Manganese 0.161mg 0.209mg 2%
Calories 132kcal 158kcal 1%
Net carbs 9.47g 1.64g N/A
Polyunsaturated fat 0.276g 0.268g 0%
Tryptophan 0.07mg 0.364mg 0%
Threonine 0.192mg 1.398mg 0%
Isoleucine 0.284mg 1.414mg 0%
Leucine 0.443mg 2.287mg 0%
Lysine 0.381mg 2.427mg 0%
Methionine 0.117mg 0.733mg 0%
Phenylalanine 0.254mg 1.164mg 0%
Valine 0.325mg 1.419mg 0%
Histidine 0.151mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
14%
Gratin
104%
Squid
Minerals Daily Need Coverage Score
32%
Gratin
185%
Squid

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.497g)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Gratin
Gratin is lower in Cholesterol (difference - 201mg)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 311mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.