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Pea soup vs. Squid — In-Depth Nutrition Comparison

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How are pea soup and squid different?

  • Pea soup contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and vitamin B6 than squid.
  • Squid covers your daily need for vitamin B12, 225% more than pea soup.

Soup, pea, green, canned, prepared with equal volume water and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 -54.8%
Contains more ManganeseManganese +17.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +797.2%
Contains more IronIron +1384.9%
Contains more CopperCopper +583.6%
Contains more ZincZinc +440.6%
Contains more PhosphorusPhosphorus +1134%
Contains more SeleniumSelenium +2388.9%

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.
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1316.7%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +6816%
Contains more Vitamin B3Vitamin B3 +373.8%
Contains more Vitamin B5Vitamin B5 +1736.7%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2300%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 +502.4%
Contains more WaterWater +38.3%
Contains more ProteinProtein +915%
Contains more FatsFats +28.4%
Contains more OtherOther +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Squid
2
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 +129.6%
Contains less Sat. FatSaturated fat -55%
Contains more Poly. FatPolyunsaturated fat +88.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea soup Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 3.6µg 89.6µg 156%
Vitamin B2 0.025mg 1.729mg 131%
Iron 0.73mg 10.84mg 126%
Copper 0.146mg 0.998mg 95%
Phosphorus 47mg 580mg 76%
Cholesterol 0mg 224mg 75%
Protein 3.2g 32.48g 59%
Zinc 0.64mg 3.46mg 26%
Vitamin A 3µg 203µg 22%
Vitamin B6 0.02mg 0.27mg 19%
Sodium 336mg 744mg 18%
Calcium 12mg 180mg 17%
Potassium 71mg 637mg 17%
Vitamin B5 0.049mg 0.9mg 17%
Magnesium 15mg 60mg 11%
Vitamin B3 0.462mg 2.189mg 11%
Vitamin C 0.6mg 8.5mg 9%
Fiber 1.9g 0g 8%
Folate 1µg 24µg 6%
Calories 61kcal 158kcal 5%
Carbs 9.88g 1.64g 3%
Vitamin B1 0.04mg 0.017mg 2%
Manganese 0.245mg 0.209mg 2%
Choline 13.2mg 2%
Vitamin E 0.09mg 1%
Saturated fat 0.524g 0.236g 1%
Monounsaturated fat 0.372g 0.162g 1%
Polyunsaturated fat 0.142g 0.268g 1%
Fats 1.09g 1.4g 0%
Net carbs 7.98g 1.64g N/A
Sugar 3.19g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 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
Pea soup 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
3%
Pea soup
104%
Squid
Minerals Daily Need Coverage Score
23%
Pea soup
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.288g)
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 lower in Cholesterol?
Pea soup
Pea soup is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Pea soup
Pea soup contains less Sodium (difference - 408mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.