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  6. Potato chips vs. Squid

Potato chips vs. Squid — In-Depth Nutrition Comparison

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Significant differences between potato chips and squid

  • Potato chips have more vitamin B6; however, squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
  • Squid covers your daily vitamin B12 needs 225% more than potato chips.
  • Squid has 46 times less saturated fat than potato chips. Potato chips have 10.96g of saturated fat, while squid has 0.236g.

Specific food types used in this comparison are Snacks, potato chips, plain, unsalted and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Squid
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 +11.7%
Contains more PotassiumPotassium +100.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +110.5%
Contains more CalciumCalcium +650%
Contains more IronIron +565%
Contains more CopperCopper +226.1%
Contains more ZincZinc +217.4%
Contains more PhosphorusPhosphorus +251.5%
Contains more SeleniumSelenium +1006.2%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Squid
Squid
4
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 CVitamin C +265.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +882.4%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B6Vitamin B6 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +777.7%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Squid
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 +2371.4%
Contains more CarbsCarbs +3125.6%
Contains more ProteinProtein +364%
Contains more WaterWater +3116.8%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Squid
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 +5974.1%
Contains more Poly. FatPolyunsaturated fat +4441%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 8.1µg 89.6µg 148%
Vitamin B2 0.197mg 1.729mg 118%
Iron 1.63mg 10.84mg 115%
Polyunsaturated fat 12.17g 0.268g 79%
Copper 0.306mg 0.998mg 77%
Cholesterol 0mg 224mg 75%
Vitamin E 9.11mg 61%
Phosphorus 165mg 580mg 59%
Fats 34.6g 1.4g 51%
Protein 7g 32.48g 51%
Saturated fat 10.96g 0.236g 49%
Sodium 8mg 744mg 32%
Vitamin B6 0.66mg 0.27mg 30%
Vitamin C 31.1mg 8.5mg 25%
Monounsaturated fat 9.84g 0.162g 24%
Vitamin A 0µg 203µg 23%
Histidine 153mg 0.624mg 22%
Zinc 1.09mg 3.46mg 22%
Calories 536kcal 158kcal 19%
Potassium 1275mg 637mg 19%
Fiber 4.8g 0g 19%
Vitamin K 22.1µg 18%
Carbs 52.9g 1.64g 17%
Calcium 24mg 180mg 16%
Vitamin B1 0.167mg 0.017mg 13%
Manganese 0.44mg 0.209mg 10%
Vitamin B5 0.402mg 0.9mg 10%
Vitamin B3 3.827mg 2.189mg 10%
Choline 37.5mg 7%
Folate 45µg 24µg 5%
Magnesium 67mg 60mg 2%
Net carbs 48.1g 1.64g N/A
Sugar 0.22g N/A
Tryptophan 0.108mg 0.364mg 0%
Threonine 0.253mg 1.398mg 0%
Isoleucine 0.283mg 1.414mg 0%
Leucine 0.419mg 2.287mg 0%
Lysine 0.424mg 2.427mg 0%
Methionine 0.11mg 0.733mg 0%
Phenylalanine 0.31mg 1.164mg 0%
Valine 0.392mg 1.419mg 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
Potato chips 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
56%
Potato chips
104%
Squid
Minerals Daily Need Coverage Score
53%
Potato chips
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 10.724g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 56)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Potato chips
Potato chips is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 736mg)
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.