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Potato vs. Squid — In-Depth Nutrition Comparison

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Differences between potatoes and squid

  • Potatoes contain less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • The amount of sodium in potatoes is lower.

The food types used in this comparison are Potatoes, flesh, and skin, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Potato 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.
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +160.9%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +49.9%
Contains more IronIron +1238.3%
Contains more CopperCopper +807.3%
Contains more ZincZinc +1053.3%
Contains more PhosphorusPhosphorus +917.5%
Contains more SeleniumSelenium +22300%
~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.
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Squid
6
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 +131.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +5303.1%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +205.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.27mg

All nutrients comparison - raw data values

Nutrient Potato Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.4µg 89.6µg 162%
Vitamin B2 0.032mg 1.729mg 131%
Iron 0.81mg 10.84mg 125%
Copper 0.11mg 0.998mg 99%
Phosphorus 57mg 580mg 75%
Cholesterol 0mg 224mg 75%
Protein 2.05g 32.48g 61%
Sodium 6mg 744mg 32%
Zinc 0.3mg 3.46mg 29%
Vitamin A 0µg 203µg 23%
Calcium 12mg 180mg 17%
Vitamin B5 0.295mg 0.9mg 12%
Vitamin C 19.7mg 8.5mg 12%
Magnesium 23mg 60mg 9%
Fiber 2.1g 0g 8%
Vitamin B3 1.061mg 2.189mg 7%
Starch 15.29g 6%
Potassium 425mg 637mg 6%
Carbs 17.49g 1.64g 5%
Vitamin B1 0.081mg 0.017mg 5%
Calories 77kcal 158kcal 4%
Vitamin B6 0.298mg 0.27mg 2%
Fats 0.09g 1.4g 2%
Vitamin K 2µg 2%
Folate 15µg 24µg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.042g 0.268g 2%
Saturated fat 0.025g 0.236g 1%
Net carbs 15.39g 1.64g N/A
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Manganese 0.2mg 0.209mg 0%
Monounsaturated fat 0.002g 0.162g 0%
Tryptophan 0.021mg 0.364mg 0%
Threonine 0.067mg 1.398mg 0%
Isoleucine 0.066mg 1.414mg 0%
Leucine 0.098mg 2.287mg 0%
Lysine 0.107mg 2.427mg 0%
Methionine 0.032mg 0.733mg 0%
Phenylalanine 0.081mg 1.164mg 0%
Valine 0.103mg 1.419mg 0%
Histidine 0.035mg 0.624mg 0%
Fructose 0.26g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +966.5%
Contains more WaterWater +29.7%
Contains more ProteinProtein +1484.4%
Contains more FatsFats +1455.6%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +8000%
Contains more Poly. FatPolyunsaturated fat +538.1%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.