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  6. Minestrone vs. Squid

Minestrone vs. Squid — In-Depth Nutrition Comparison

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How are minestrone and squid different?

  • Squid has more vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and calcium than minestrone.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Soup, minestrone, canned, prepared with equal volume water and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Squid
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 -65.9%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +390%
Contains more IronIron +2752.6%
Contains more CopperCopper +1856.9%
Contains more ZincZinc +1016.1%
Contains more PhosphorusPhosphorus +2421.7%
Contains more ManganeseManganese +37.5%

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Squid
Squid
8
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 +29.4%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +314.3%
Contains more Vitamin B2Vitamin B2 +9505.6%
Contains more Vitamin B3Vitamin B3 +459.8%
Contains more Vitamin B5Vitamin B5 +542.9%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Minestrone Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 0.018mg 1.729mg 132%
Iron 0.38mg 10.84mg 131%
Copper 0.051mg 0.998mg 105%
Phosphorus 23mg 580mg 80%
Cholesterol 1mg 224mg 74%
Protein 1.77g 32.48g 61%
Zinc 0.31mg 3.46mg 29%
Sodium 254mg 744mg 21%
Vitamin B6 0.041mg 0.27mg 18%
Calcium 14mg 180mg 17%
Vitamin A 49µg 203µg 17%
Vitamin B5 0.14mg 0.9mg 15%
Potassium 130mg 637mg 15%
Magnesium 3mg 60mg 14%
Vitamin B3 0.391mg 2.189mg 11%
Vitamin C 0.5mg 8.5mg 9%
Calories 34kcal 158kcal 6%
Manganese 0.152mg 0.209mg 2%
Fiber 0.4g 0g 2%
Folate 15µg 24µg 2%
Carbs 4.66g 1.64g 1%
Fats 1.04g 1.4g 1%
Polyunsaturated fat 0.46g 0.268g 1%
Net carbs 4.26g 1.64g N/A
Vitamin B1 0.022mg 0.017mg 0%
Saturated fat 0.23g 0.236g 0%
Monounsaturated fat 0.29g 0.162g 0%
Tryptophan 0.013mg 0.364mg 0%
Threonine 0.043mg 1.398mg 0%
Isoleucine 0.054mg 1.414mg 0%
Leucine 0.098mg 2.287mg 0%
Lysine 0.076mg 2.427mg 0%
Methionine 0.018mg 0.733mg 0%
Phenylalanine 0.064mg 1.164mg 0%
Valine 0.074mg 1.419mg 0%
Histidine 0.03mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Squid
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 +184.1%
Contains more WaterWater +49.4%
Contains more ProteinProtein +1735%
Contains more FatsFats +34.6%
Contains more OtherOther +180%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Squid
Squid
0
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 +79%
Contains more Poly. FatPolyunsaturated fat +71.6%
~equal in Saturated fat ~0.236g

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.