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Pasta vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between pasta and squid

  • Pasta has less vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and potassium than squid.
  • Squid covers your daily need for vitamin B12, 219% more than pasta.
  • Pasta has less cholesterol.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pasta 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.
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Squid
8
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 -99.2%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +2554.2%
Contains more IronIron +850.9%
Contains more CopperCopper +973.1%
Contains more ZincZinc +517.9%
Contains more PhosphorusPhosphorus +820.6%
~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.
Pasta
2
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 +1129.4%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3283.3%
Contains more Vitamin B2Vitamin B2 +1052.7%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin B6Vitamin B6 +694.1%
Contains more Vitamin B12Vitamin B12 +3757.1%
~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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1420.1%
Contains more WaterWater +12.2%
Contains more ProteinProtein +530.7%
Contains more FatsFats +33.3%
Contains more OtherOther +983.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 less Sat. FatSaturated fat -36.4%
Contains more Poly. FatPolyunsaturated fat +60.1%
Contains more Mono. FatMonounsaturated fat +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Squid DV% diff.
Vitamin B12 0.14µg 5.4µg 219%
Selenium 89.6µg 163%
Vitamin B2 0.15mg 1.729mg 121%
Iron 1.14mg 10.84mg 121%
Copper 0.093mg 0.998mg 101%
Phosphorus 63mg 580mg 74%
Cholesterol 33mg 224mg 64%
Protein 5.15g 32.48g 55%
Sodium 6mg 744mg 32%
Zinc 0.56mg 3.46mg 26%
Vitamin A 6µg 203µg 22%
Potassium 24mg 637mg 18%
Vitamin B6 0.034mg 0.27mg 18%
Calcium 6mg 180mg 17%
Vitamin B1 0.209mg 0.017mg 16%
Vitamin B5 0.183mg 0.9mg 14%
Magnesium 18mg 60mg 10%
Folate 64µg 24µg 10%
Vitamin C 0mg 8.5mg 9%
Carbs 24.93g 1.64g 8%
Vitamin B3 0.992mg 2.189mg 7%
Polyunsaturated fat 0.429g 0.268g 1%
Calories 131kcal 158kcal 1%
Manganese 0.224mg 0.209mg 1%
Fats 1.05g 1.4g 1%
Net carbs 24.93g 1.64g N/A
Saturated fat 0.15g 0.236g 0%
Monounsaturated fat 0.124g 0.162g 0%
Tryptophan 0.065mg 0.364mg 0%
Threonine 0.134mg 1.398mg 0%
Isoleucine 0.197mg 1.414mg 0%
Leucine 0.348mg 2.287mg 0%
Lysine 0.097mg 2.427mg 0%
Methionine 0.079mg 0.733mg 0%
Phenylalanine 0.247mg 1.164mg 0%
Valine 0.217mg 1.419mg 0%
Histidine 0.103mg 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
Pasta 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
15%
Pasta
104%
Squid
Minerals Daily Need Coverage Score
16%
Pasta
185%
Squid

Comparison summary

Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 49)
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 richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 191mg)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 738mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.086g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.