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  6. Potato salad vs. Squid

Potato salad vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between potato salad and squid

  • Potato salad has less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, calcium, and potassium than squid.
  • Squid covers your daily need for vitamin B12, 225% more than potato salad.
  • Potato salad has less cholesterol.

These are the specific foods used in this comparison Potato salad, home-prepared and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Squid
Squid
9
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 -28.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +150.8%
Contains more IronIron +1567.7%
Contains more CopperCopper +745.8%
Contains more ZincZinc +1016.1%
Contains more PhosphorusPhosphorus +1015.4%
Contains more ManganeseManganese +106.9%
Contains more SeleniumSelenium +2085.4%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Squid
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 CVitamin C +17.6%
Contains more Vitamin B1Vitamin B1 +352.9%
Contains more Vitamin AVitamin A +534.4%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 4.1µg 89.6µg 155%
Vitamin B2 0.06mg 1.729mg 128%
Iron 0.65mg 10.84mg 127%
Copper 0.118mg 0.998mg 98%
Phosphorus 52mg 580mg 75%
Protein 2.68g 32.48g 60%
Cholesterol 68mg 224mg 52%
Zinc 0.31mg 3.46mg 29%
Polyunsaturated fat 3.737g 0.268g 23%
Vitamin A 32µg 203µg 19%
Calcium 19mg 180mg 16%
Potassium 254mg 637mg 11%
Magnesium 15mg 60mg 11%
Vitamin B6 0.141mg 0.27mg 10%
Fats 8.2g 1.4g 10%
Sodium 529mg 744mg 9%
Vitamin B3 0.89mg 2.189mg 8%
Vitamin B5 0.534mg 0.9mg 7%
Monounsaturated fat 2.48g 0.162g 6%
Manganese 0.101mg 0.209mg 5%
Fiber 1.3g 0g 5%
Vitamin B1 0.077mg 0.017mg 5%
Saturated fat 1.429g 0.236g 5%
Folate 7µg 24µg 4%
Carbs 11.17g 1.64g 3%
Vitamin C 10mg 8.5mg 2%
Calories 143kcal 158kcal 1%
Net carbs 9.87g 1.64g N/A
Tryptophan 0.042mg 0.364mg 0%
Threonine 0.116mg 1.398mg 0%
Isoleucine 0.141mg 1.414mg 0%
Leucine 0.202mg 2.287mg 0%
Lysine 0.171mg 2.427mg 0%
Methionine 0.066mg 0.733mg 0%
Phenylalanine 0.135mg 1.164mg 0%
Valine 0.172mg 1.419mg 0%
Histidine 0.062mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +485.7%
Contains more CarbsCarbs +581.1%
Contains more WaterWater +24.3%
Contains more ProteinProtein +1111.9%
Contains more OtherOther +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +1430.9%
Contains more Poly. FatPolyunsaturated fat +1294.4%
Contains less Sat. FatSaturated fat -83.5%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.