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Liverwurst vs. Squid — In-Depth Nutrition Comparison

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Significant differences between liverwurst and squid

  • Liverwurst has more vitamin B12, vitamin A, and vitamin B5; however, squid is richer in copper, selenium, vitamin B2, phosphorus, and iron.
  • Liverwurst covers your daily vitamin B12 needs 336% more than squid.
  • Squid has 42 times less saturated fat than liverwurst. Liverwurst has 9.925g of saturated fat, while squid has 0.236g.

Specific food types used in this comparison are Liverwurst spread and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
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 more MagnesiumMagnesium +400%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +274.7%
Contains more IronIron +22.5%
Contains more CopperCopper +315.8%
Contains more ZincZinc +50.4%
Contains more PhosphorusPhosphorus +152.2%
Contains more ManganeseManganese +34.8%
Contains more SeleniumSelenium +54.5%
~equal in Sodium ~744mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Squid
3
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 AVitamin A +1915.3%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B3Vitamin B3 +96.4%
Contains more Vitamin B5Vitamin B5 +227.8%
Contains more Vitamin B12Vitamin B12 +149.3%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B2Vitamin B2 +67.9%
Contains more Vitamin B6Vitamin B6 +42.1%
~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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 FatsFats +1717.9%
Contains more CarbsCarbs +259.1%
Contains more ProteinProtein +162.4%
Contains more WaterWater +14.2%
Contains more OtherOther +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 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 +7484%
Contains more Poly. FatPolyunsaturated fat +805.6%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liverwurst 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 Liverwurst Squid DV% diff.
Vitamin A 4091µg 203µg 432%
Vitamin B12 13.46µg 5.4µg 336%
Copper 0.24mg 0.998mg 84%
Selenium 58µg 89.6µg 57%
Vitamin B2 1.03mg 1.729mg 54%
Phosphorus 230mg 580mg 50%
Saturated fat 9.925g 0.236g 44%
Vitamin B5 2.95mg 0.9mg 41%
Protein 12.38g 32.48g 40%
Fats 25.45g 1.4g 37%
Cholesterol 118mg 224mg 35%
Monounsaturated fat 12.286g 0.162g 30%
Iron 8.85mg 10.84mg 25%
Vitamin B1 0.272mg 0.017mg 21%
Calcium 22mg 180mg 16%
Potassium 170mg 637mg 14%
Polyunsaturated fat 2.427g 0.268g 14%
Vitamin B3 4.3mg 2.189mg 13%
Zinc 2.3mg 3.46mg 11%
Magnesium 12mg 60mg 11%
Fiber 2.5g 0g 10%
Calories 305kcal 158kcal 7%
Vitamin B6 0.19mg 0.27mg 6%
Vitamin C 3.5mg 8.5mg 6%
Manganese 0.155mg 0.209mg 2%
Sodium 700mg 744mg 2%
Folate 30µg 24µg 2%
Carbs 5.89g 1.64g 1%
Net carbs 3.39g 1.64g N/A
Sugar 1.65g N/A
Tryptophan 0.151mg 0.364mg 0%
Threonine 0.671mg 1.398mg 0%
Isoleucine 0.653mg 1.414mg 0%
Leucine 1.139mg 2.287mg 0%
Lysine 1.155mg 2.427mg 0%
Methionine 0.285mg 0.733mg 0%
Phenylalanine 0.617mg 1.164mg 0%
Valine 0.857mg 1.419mg 0%
Histidine 0.448mg 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
Liverwurst 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
284%
Liverwurst
104%
Squid
Minerals Daily Need Coverage Score
103%
Liverwurst
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 9.689g)
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?
Liverwurst
Liverwurst is lower in Cholesterol (difference - 106mg)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 44mg)
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.