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Lemongrass vs. Squid — In-Depth Nutrition Comparison

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Differences between lemongrass and squid

  • Lemongrass has more manganese, while squid has more vitamin B12, selenium, vitamin B2, copper, phosphorus, iron, and vitamin B5.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Squid contains 25 times less manganese than lemongrass. Lemongrass contains 5.224mg of manganese, while squid contains 0.209mg.
  • The amount of sodium in lemongrass is lower.

The food types used in this comparison are Lemon grass (citronella), raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Squid
6
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 more PotassiumPotassium +13.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +2399.5%
Contains more CalciumCalcium +176.9%
Contains more IronIron +32.7%
Contains more CopperCopper +275.2%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +474.3%
Contains more SeleniumSelenium +12700%
~equal in Magnesium ~60mg

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 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 B1Vitamin B1 +282.4%
Contains more FolateFolate +212.5%
Contains more Vitamin CVitamin C +226.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1180.7%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more Vitamin B5Vitamin B5 +1700%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +∞%
~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
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 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 +1443.3%
Contains more WaterWater +15.5%
Contains more ProteinProtein +1684.6%
Contains more FatsFats +185.7%
Contains more OtherOther +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 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 -49.6%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +57.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lemongrass Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Manganese 5.224mg 0.209mg 218%
Selenium 0.7µg 89.6µg 162%
Vitamin B2 0.135mg 1.729mg 123%
Copper 0.266mg 0.998mg 81%
Cholesterol 0mg 224mg 75%
Phosphorus 101mg 580mg 68%
Protein 1.82g 32.48g 61%
Iron 8.17mg 10.84mg 33%
Sodium 6mg 744mg 32%
Vitamin A 0µg 203µg 23%
Vitamin B5 0.05mg 0.9mg 17%
Vitamin B6 0.08mg 0.27mg 15%
Folate 75µg 24µg 13%
Calcium 65mg 180mg 12%
Zinc 2.23mg 3.46mg 11%
Carbs 25.31g 1.64g 8%
Vitamin C 2.6mg 8.5mg 7%
Vitamin B3 1.101mg 2.189mg 7%
Vitamin B1 0.065mg 0.017mg 4%
Calories 99kcal 158kcal 3%
Potassium 723mg 637mg 3%
Fats 0.49g 1.4g 1%
Saturated fat 0.119g 0.236g 1%
Polyunsaturated fat 0.17g 0.268g 1%
Net carbs 25.31g 1.64g N/A
Magnesium 60mg 60mg 0%
Monounsaturated fat 0.054g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemongrass 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
12%
Lemongrass
104%
Squid
Minerals Daily Need Coverage Score
131%
Lemongrass
185%
Squid

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.5)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Lemongrass
Lemongrass is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 738mg)
Which food is lower in Saturated fat?
Lemongrass
Lemongrass is lower in Saturated fat (difference - 0.117g)
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 ()

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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.