Quinoa vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between quinoa and squid?
- Quinoa is richer in manganese, while squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
- Squid's daily need coverage for vitamin B12 is 225% higher.
- Squid has 3 times less manganese than quinoa. Quinoa has 0.631mg of manganese, while squid has 0.209mg.
- Quinoa is lower in sodium.
We used Quinoa, cooked and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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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.
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +201.9% |
| Contains more CalciumCalcium | +958.8% |
| Contains more PotassiumPotassium | +270.3% |
| Contains more IronIron | +627.5% |
| Contains more CopperCopper | +419.8% |
| Contains more ZincZinc | +217.4% |
| Contains more PhosphorusPhosphorus | +281.6% |
| Contains more SeleniumSelenium | +3100% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +529.4% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1471.8% |
| Contains more Vitamin B3Vitamin B3 | +431.3% |
| Contains more Vitamin B6Vitamin B6 | +119.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +37.1% |
| Contains more CarbsCarbs | +1198.8% |
| Contains more WaterWater | +17.2% |
| Contains more ProteinProtein | +638.2% |
| Contains more OtherOther | +336.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +225.9% |
| Contains more Poly. FatPolyunsaturated fat | +302.2% |
~equal in
Saturated fat
~0.236g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 2.8µg | 89.6µg | 158% |
| Vitamin B2 | 0.11mg | 1.729mg | 125% |
| Iron | 1.49mg | 10.84mg | 117% |
| Copper | 0.192mg | 0.998mg | 90% |
| Cholesterol | 0mg | 224mg | 75% |
| Phosphorus | 152mg | 580mg | 61% |
| Protein | 4.4g | 32.48g | 56% |
| Sodium | 7mg | 744mg | 32% |
| Vitamin A | 0µg | 203µg | 23% |
| Zinc | 1.09mg | 3.46mg | 22% |
| Manganese | 0.631mg | 0.209mg | 18% |
| Vitamin B5 | 0.9mg | 18% | |
| Calcium | 17mg | 180mg | 16% |
| Potassium | 172mg | 637mg | 14% |
| Vitamin B6 | 0.123mg | 0.27mg | 11% |
| Fiber | 2.8g | 0g | 11% |
| Vitamin B3 | 0.412mg | 2.189mg | 11% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B1 | 0.107mg | 0.017mg | 8% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 1.64g | 7% |
| Folate | 42µg | 24µg | 5% |
| Polyunsaturated fat | 1.078g | 0.268g | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Calories | 120kcal | 158kcal | 2% |
| Magnesium | 64mg | 60mg | 1% |
| Monounsaturated fat | 0.528g | 0.162g | 1% |
| Fats | 1.92g | 1.4g | 1% |
| Net carbs | 18.5g | 1.64g | N/A |
| Sugar | 0.87g | N/A | |
| Saturated fat | 0.231g | 0.236g | 0% |
| Tryptophan | 0.052mg | 0.364mg | 0% |
| Threonine | 0.131mg | 1.398mg | 0% |
| Isoleucine | 0.157mg | 1.414mg | 0% |
| Leucine | 0.261mg | 2.287mg | 0% |
| Lysine | 0.239mg | 2.427mg | 0% |
| Methionine | 0.096mg | 0.733mg | 0% |
| Phenylalanine | 0.185mg | 1.164mg | 0% |
| Valine | 0.185mg | 1.419mg | 0% |
| Histidine | 0.127mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0.015g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
104%
Minerals Daily Need Coverage Score
38%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 737mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.005g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.