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Oats vs. Squid — In-Depth Nutrition Comparison

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What are the differences between oats and squid?

  • Oats are higher in manganese, vitamin B1, fiber, and magnesium; however, squid is richer in vitamin B12, vitamin B2, iron, and copper.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Oats have less sodium.

We used Oats and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Oats 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.
Oats
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +195%
Contains more ZincZinc +14.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2252.2%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +129.7%
Contains more CopperCopper +59.4%
Contains more PhosphorusPhosphorus +10.9%

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.
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Squid
6
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 +4388.2%
Contains more Vitamin B5Vitamin B5 +49.9%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1143.9%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B6Vitamin B6 +126.9%
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
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +392.9%
Contains more CarbsCarbs +3940.9%
Contains more ProteinProtein +92.3%
Contains more WaterWater +643.6%
Contains more OtherOther +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +1244.4%
Contains more Poly. FatPolyunsaturated fat +845.9%
Contains less Sat. FatSaturated fat -80.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Squid
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oats Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Manganese 4.916mg 0.209mg 205%
Selenium 89.6µg 163%
Vitamin B2 0.139mg 1.729mg 122%
Iron 4.72mg 10.84mg 77%
Cholesterol 0mg 224mg 75%
Vitamin B1 0.763mg 0.017mg 62%
Fiber 10.6g 0g 42%
Copper 0.626mg 0.998mg 41%
Sodium 2mg 744mg 32%
Protein 16.89g 32.48g 31%
Magnesium 177mg 60mg 28%
Vitamin A 0µg 203µg 23%
Carbs 66.27g 1.64g 22%
Polyunsaturated fat 2.535g 0.268g 15%
Calcium 54mg 180mg 13%
Vitamin B6 0.119mg 0.27mg 12%
Calories 389kcal 158kcal 12%
Vitamin C 0mg 8.5mg 9%
Vitamin B5 1.349mg 0.9mg 9%
Phosphorus 523mg 580mg 8%
Vitamin B3 0.961mg 2.189mg 8%
Folate 56µg 24µg 8%
Fats 6.9g 1.4g 8%
Potassium 429mg 637mg 6%
Zinc 3.97mg 3.46mg 5%
Monounsaturated fat 2.178g 0.162g 5%
Saturated fat 1.217g 0.236g 4%
Net carbs 55.67g 1.64g N/A
Tryptophan 0.234mg 0.364mg 0%
Threonine 0.575mg 1.398mg 0%
Isoleucine 0.694mg 1.414mg 0%
Leucine 1.284mg 2.287mg 0%
Lysine 0.701mg 2.427mg 0%
Methionine 0.312mg 0.733mg 0%
Phenylalanine 0.895mg 1.164mg 0%
Valine 0.937mg 1.419mg 0%
Histidine 0.405mg 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
Oats 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
30%
Oats
104%
Squid
Minerals Daily Need Coverage Score
154%
Oats
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.981g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 59)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 742mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.