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Fruit preserves vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between fruit preserves and squid?

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than fruit preserves.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Fruit preserves are lower in sodium.

We used Jams and preserves and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 -95.7%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +727.3%
Contains more IronIron +2112.2%
Contains more CopperCopper +898%
Contains more ZincZinc +5666.7%
Contains more PhosphorusPhosphorus +2952.6%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +4380%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2175%
Contains more Vitamin B3Vitamin B3 +5980.6%
Contains more Vitamin B5Vitamin B5 +4400%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin C ~8.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.017mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
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 +4098.8%
Contains more ProteinProtein +8678.4%
Contains more FatsFats +1900%
Contains more WaterWater +100.6%
Contains more OtherOther +1360.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -95.8%
Contains more Mono. FatMonounsaturated fat +326.3%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit preserves Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 2µg 89.6µg 159%
Iron 0.49mg 10.84mg 129%
Vitamin B2 0.076mg 1.729mg 127%
Copper 0.1mg 0.998mg 100%
Phosphorus 19mg 580mg 80%
Cholesterol 0mg 224mg 75%
Protein 0.37g 32.48g 64%
Zinc 0.06mg 3.46mg 31%
Sodium 32mg 744mg 31%
Vitamin A 0µg 203µg 23%
Carbs 68.86g 1.64g 22%
Vitamin B6 0.02mg 0.27mg 19%
Vitamin B5 0.02mg 0.9mg 18%
Calcium 20mg 180mg 16%
Potassium 77mg 637mg 16%
Magnesium 4mg 60mg 13%
Vitamin B3 0.036mg 2.189mg 13%
Manganese 0.04mg 0.209mg 7%
Calories 278kcal 158kcal 6%
Fiber 1.1g 0g 4%
Folate 11µg 24µg 3%
Fats 0.07g 1.4g 2%
Choline 10.2mg 2%
Polyunsaturated fat 0g 0.268g 2%
Vitamin E 0.12mg 1%
Saturated fat 0.01g 0.236g 1%
Vitamin C 8.8mg 8.5mg 0%
Net carbs 67.76g 1.64g N/A
Sugar 48.5g N/A
Vitamin B1 0.016mg 0.017mg 0%
Monounsaturated fat 0.038g 0.162g 0%
Tryptophan 0.008mg 0.364mg 0%
Threonine 0.023mg 1.398mg 0%
Isoleucine 0.017mg 1.414mg 0%
Leucine 0.037mg 2.287mg 0%
Lysine 0.03mg 2.427mg 0%
Methionine 0.001mg 0.733mg 0%
Phenylalanine 0.021mg 1.164mg 0%
Valine 0.021mg 1.419mg 0%
Histidine 0.014mg 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
Fruit preserves 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
6%
Fruit preserves
104%
Squid
Minerals Daily Need Coverage Score
10%
Fruit preserves
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 48.5g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 712mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 0.226g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.