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Poblano vs. Squid — In-Depth Nutrition Comparison

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What are the differences between poblano and squid?

  • Poblano is higher in vitamin A, vitamin B6, fiber, potassium, and manganese; however, squid is richer in vitamin B12, selenium, copper, and phosphorus.
  • Poblano's daily need coverage for vitamin A is 395% more.

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

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Squid
5
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 +88.3%
Contains more PotassiumPotassium +278.5%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +512%
Contains more CalciumCalcium +195.1%
Contains more CopperCopper +96.5%
Contains more ZincZinc +143.7%
Contains more PhosphorusPhosphorus +188.6%
Contains more SeleniumSelenium +2989.7%
~equal in Iron ~10.84mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin AVitamin A +403.4%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +192.5%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin B6Vitamin B6 +1209.3%
Contains more FolateFolate +187.5%
Contains more Vitamin CVitamin C +325%
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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Squid
2
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 +485.7%
Contains more CarbsCarbs +3035.4%
Contains more OtherOther +75.3%
Contains more ProteinProtein +173.9%
Contains more WaterWater +170.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +203.7%
Contains more Poly. FatPolyunsaturated fat +1583.2%
Contains less Sat. FatSaturated fat -71.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Squid DV% diff.
Vitamin B6 3.535mg 0.27mg 251%
Vitamin B12 0µg 5.4µg 225%
Selenium 2.9µg 89.6µg 158%
Vitamin A 1022µg 203µg 91%
Fiber 21.6g 0g 86%
Cholesterol 0mg 224mg 75%
Phosphorus 201mg 580mg 54%
Copper 0.508mg 0.998mg 54%
Potassium 2411mg 637mg 52%
Manganese 1.279mg 0.209mg 47%
Protein 11.86g 32.48g 41%
Vitamin B2 2.255mg 1.729mg 40%
Sodium 43mg 744mg 30%
Polyunsaturated fat 4.511g 0.268g 28%
Vitamin B3 6.403mg 2.189mg 26%
Vitamin B5 1.993mg 0.9mg 22%
Zinc 1.42mg 3.46mg 19%
Carbs 51.42g 1.64g 17%
Vitamin B1 0.179mg 0.017mg 14%
Magnesium 113mg 60mg 13%
Calcium 61mg 180mg 12%
Folate 69µg 24µg 11%
Fats 8.2g 1.4g 10%
Vitamin C 2mg 8.5mg 7%
Calories 281kcal 158kcal 6%
Saturated fat 0.82g 0.236g 3%
Iron 10.93mg 10.84mg 1%
Monounsaturated fat 0.492g 0.162g 1%
Net carbs 29.82g 1.64g N/A
Tryptophan 0.155mg 0.364mg 0%
Threonine 0.425mg 1.398mg 0%
Isoleucine 0.373mg 1.414mg 0%
Leucine 0.605mg 2.287mg 0%
Lysine 0.515mg 2.427mg 0%
Methionine 0.142mg 0.733mg 0%
Phenylalanine 0.361mg 1.164mg 0%
Valine 0.489mg 1.419mg 0%
Histidine 0.232mg 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
Poblano Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
155%
Poblano
104%
Squid
Minerals Daily Need Coverage Score
120%
Poblano
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.584g)
Which food is cheaper?
Squid
Squid is cheaper (difference - $7)
Which food is lower in Cholesterol?
Poblano
Poblano is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 701mg)
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.