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Lasagne vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between lasagne and squid?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and potassium than lasagne.
  • Squid's daily need coverage for vitamin B12 is 211% higher.

We used Lasagna with meat sauce, frozen, prepared and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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 -49.9%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +104.5%
Contains more PotassiumPotassium +225%
Contains more IronIron +1426.8%
Contains more CopperCopper +1008.9%
Contains more ZincZinc +297.7%
Contains more PhosphorusPhosphorus +404.3%
Contains more SeleniumSelenium +463.5%
~equal in Manganese ~0.209mg

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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 Vitamin B1Vitamin B1 +311.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +240%
Contains more Vitamin AVitamin A +395.1%
Contains more Vitamin B2Vitamin B2 +2236.5%
Contains more Vitamin B3Vitamin B3 +43.3%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin B12Vitamin B12 +1536.4%
~equal in Vitamin D ~µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 +251.4%
Contains more CarbsCarbs +836.6%
Contains more WaterWater +16%
Contains more ProteinProtein +346.2%
Contains more OtherOther +114%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 +985.2%
Contains more Poly. FatPolyunsaturated fat +61.6%
Contains less Sat. FatSaturated fat -89.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lasagne Squid DV% diff.
Vitamin B12 0.33µg 5.4µg 211%
Selenium 15.9µg 89.6µg 134%
Vitamin B2 0.074mg 1.729mg 127%
Iron 0.71mg 10.84mg 127%
Copper 0.09mg 0.998mg 101%
Cholesterol 17mg 224mg 69%
Phosphorus 115mg 580mg 66%
Protein 7.28g 32.48g 50%
Zinc 0.87mg 3.46mg 24%
Vitamin A 41µg 203µg 18%
Sodium 373mg 744mg 16%
Potassium 196mg 637mg 13%
Vitamin B5 0.323mg 0.9mg 12%
Vitamin B6 0.122mg 0.27mg 11%
Saturated fat 2.348g 0.236g 10%
Magnesium 20mg 60mg 10%
Calcium 88mg 180mg 9%
Vitamin C 2.5mg 8.5mg 7%
Fiber 1.7g 0g 7%
Vitamin K 7µg 6%
Vitamin E 0.85mg 6%
Carbs 15.36g 1.64g 5%
Fats 4.92g 1.4g 5%
Monounsaturated fat 1.758g 0.162g 4%
Vitamin B1 0.07mg 0.017mg 4%
Vitamin B3 1.528mg 2.189mg 4%
Starch 9.83g 4%
Choline 23.2mg 4%
Polyunsaturated fat 0.433g 0.268g 1%
Fructose 1.04g 1%
Calories 135kcal 158kcal 1%
Manganese 0.193mg 0.209mg 1%
Net carbs 13.66g 1.64g N/A
Vitamin D 1IU 0%
Sugar 3.11g N/A
Trans fat 0.196g N/A
Folate 24µg 24µg 0%
Tryptophan 0.085mg 0.364mg 0%
Threonine 0.219mg 1.398mg 0%
Isoleucine 0.224mg 1.414mg 0%
Leucine 0.578mg 2.287mg 0%
Lysine 0.486mg 2.427mg 0%
Methionine 0.164mg 0.733mg 0%
Phenylalanine 0.329mg 1.164mg 0%
Valine 0.285mg 1.419mg 0%
Histidine 0.183mg 0.624mg 0%
Omega-3 - EPA 0.001g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g 0.012g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne 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
18%
Lasagne
104%
Squid
Minerals Daily Need Coverage Score
35%
Lasagne
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.11g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.112g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 28)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Lasagne
Lasagne is lower in Cholesterol (difference - 207mg)
Which food contains less Sodium?
Lasagne
Lasagne contains less Sodium (difference - 371mg)
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.