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Rosemary vs. Squid — In-Depth Nutrition Comparison

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Important differences between rosemary and squid

  • Rosemary has more fiber, vitamin A, and manganese; however, squid has more vitamin B12, vitamin B2, copper, phosphorus, and iron.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Rosemary is lower in sodium.

The food varieties used in the comparison are Rosemary, fresh and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 +51.7%
Contains more CalciumCalcium +76.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +359.3%
Contains more IronIron +63%
Contains more CopperCopper +231.6%
Contains more ZincZinc +272%
Contains more PhosphorusPhosphorus +778.8%
~equal in Potassium ~637mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +156.5%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more FolateFolate +354.2%
Contains more Vitamin AVitamin A +39%
Contains more Vitamin B2Vitamin B2 +1037.5%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin B5Vitamin B5 +11.9%
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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +318.6%
Contains more CarbsCarbs +1162.2%
Contains more ProteinProtein +881.3%
Contains more OtherOther +42.4%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +616%
Contains more Poly. FatPolyunsaturated fat +236.2%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rosemary Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 0.152mg 1.729mg 121%
Copper 0.301mg 0.998mg 77%
Cholesterol 0mg 224mg 75%
Phosphorus 66mg 580mg 73%
Protein 3.31g 32.48g 58%
Fiber 14.1g 0g 56%
Iron 6.65mg 10.84mg 52%
Manganese 0.96mg 0.209mg 33%
Sodium 26mg 744mg 31%
Zinc 0.93mg 3.46mg 23%
Folate 109µg 24µg 21%
Vitamin C 21.8mg 8.5mg 15%
Calcium 317mg 180mg 14%
Saturated fat 2.838g 0.236g 12%
Vitamin B3 0.912mg 2.189mg 8%
Magnesium 91mg 60mg 7%
Fats 5.86g 1.4g 7%
Vitamin A 146µg 203µg 6%
Carbs 20.7g 1.64g 6%
Vitamin B6 0.336mg 0.27mg 5%
Polyunsaturated fat 0.901g 0.268g 4%
Monounsaturated fat 1.16g 0.162g 2%
Vitamin B1 0.036mg 0.017mg 2%
Vitamin B5 0.804mg 0.9mg 2%
Calories 131kcal 158kcal 1%
Potassium 668mg 637mg 1%
Net carbs 6.6g 1.64g N/A
Tryptophan 0.051mg 0.364mg 0%
Threonine 0.136mg 1.398mg 0%
Isoleucine 0.136mg 1.414mg 0%
Leucine 0.249mg 2.287mg 0%
Lysine 0.143mg 2.427mg 0%
Methionine 0.047mg 0.733mg 0%
Phenylalanine 0.169mg 1.164mg 0%
Valine 0.165mg 1.419mg 0%
Histidine 0.066mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
30%
Rosemary
104%
Squid
Minerals Daily Need Coverage Score
75%
Rosemary
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.602g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 70)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 718mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.