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Pancake vs. Squid — In-Depth Nutrition Comparison

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Important differences between pancake and squid

  • Pancake has more vitamin B1; however, squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6.
  • Squid's daily need coverage for vitamin B12 is 216% more.
  • Pancake has 12 times more vitamin B1 than squid. Pancake has 0.201mg of vitamin B1, while squid has 0.017mg.
  • Pancake is lower in cholesterol.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Squid
7
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 CalciumCalcium +21.7%
Contains less SodiumSodium -41%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +382.6%
Contains more IronIron +502.2%
Contains more CopperCopper +1936.7%
Contains more ZincZinc +517.9%
Contains more PhosphorusPhosphorus +264.8%
Contains more SeleniumSelenium +501.3%
~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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +1082.4%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +515.3%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin B12Vitamin B12 +2354.5%
~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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +592.9%
Contains more CarbsCarbs +1625.6%
Contains more ProteinProtein +407.5%
Contains more WaterWater +15.5%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +1427.2%
Contains more Poly. FatPolyunsaturated fat +1559.3%
Contains less Sat. FatSaturated fat -88.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Squid DV% diff.
Vitamin B12 0.22µg 5.4µg 216%
Selenium 14.9µg 89.6µg 136%
Iron 1.8mg 10.84mg 113%
Vitamin B2 0.281mg 1.729mg 111%
Copper 0.049mg 0.998mg 105%
Phosphorus 159mg 580mg 60%
Cholesterol 59mg 224mg 55%
Protein 6.4g 32.48g 52%
Polyunsaturated fat 4.447g 0.268g 28%
Zinc 0.56mg 3.46mg 26%
Vitamin B6 0.046mg 0.27mg 17%
Vitamin A 54µg 203µg 17%
Potassium 132mg 637mg 15%
Vitamin B1 0.201mg 0.017mg 15%
Sodium 439mg 744mg 13%
Fats 9.7g 1.4g 13%
Magnesium 16mg 60mg 10%
Vitamin B5 0.405mg 0.9mg 10%
Saturated fat 2.122g 0.236g 9%
Carbs 28.3g 1.64g 9%
Vitamin C 0.3mg 8.5mg 9%
Monounsaturated fat 2.474g 0.162g 6%
Vitamin B3 1.567mg 2.189mg 4%
Calcium 219mg 180mg 4%
Folate 38µg 24µg 4%
Calories 227kcal 158kcal 3%
Net carbs 28.3g 1.64g N/A
Manganese 0.2mg 0.209mg 0%
Tryptophan 0.08mg 0.364mg 0%
Threonine 0.237mg 1.398mg 0%
Isoleucine 0.297mg 1.414mg 0%
Leucine 0.513mg 2.287mg 0%
Lysine 0.321mg 2.427mg 0%
Methionine 0.147mg 0.733mg 0%
Phenylalanine 0.319mg 1.164mg 0%
Valine 0.335mg 1.419mg 0%
Histidine 0.152mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0.005g 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
Pancake 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
20%
Pancake
104%
Squid
Minerals Daily Need Coverage Score
42%
Pancake
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.886g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 165mg)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 305mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.