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Saffron vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between saffron and squid?

  • Saffron is richer in manganese, vitamin C, vitamin B6, and magnesium, while squid is higher in vitamin B12, selenium, vitamin B2, copper, and phosphorus.
  • Saffron's daily need coverage for manganese is 1226% higher.
  • Squid has 10 times less vitamin C than saffron. Saffron has 80.8mg of vitamin C, while squid has 8.5mg.

We used Spices, saffron and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +340%
Contains more PotassiumPotassium +170.6%
Contains less SodiumSodium -80.1%
Contains more ManganeseManganese +13492.3%
Contains more CalciumCalcium +62.2%
Contains more CopperCopper +204.3%
Contains more ZincZinc +217.4%
Contains more PhosphorusPhosphorus +130.2%
Contains more SeleniumSelenium +1500%
~equal in Iron ~10.84mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 +850.6%
Contains more Vitamin B1Vitamin B1 +576.5%
Contains more Vitamin B6Vitamin B6 +274.1%
Contains more FolateFolate +287.5%
Contains more Vitamin AVitamin A +651.9%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B3Vitamin B3 +49.9%
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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +317.9%
Contains more CarbsCarbs +3886%
Contains more OtherOther +62.2%
Contains more ProteinProtein +184.2%
Contains more WaterWater +413.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +164.8%
Contains more Poly. FatPolyunsaturated fat +671.3%
Contains less Sat. FatSaturated fat -85.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron 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 Saffron Squid DV% diff.
Manganese 28.408mg 0.209mg 1226%
Vitamin B12 0µg 5.4µg 225%
Selenium 5.6µg 89.6µg 153%
Vitamin B2 0.267mg 1.729mg 112%
Vitamin C 80.8mg 8.5mg 80%
Cholesterol 0mg 224mg 75%
Copper 0.328mg 0.998mg 74%
Vitamin B6 1.01mg 0.27mg 57%
Magnesium 264mg 60mg 49%
Phosphorus 252mg 580mg 47%
Protein 11.43g 32.48g 42%
Potassium 1724mg 637mg 32%
Sodium 148mg 744mg 26%
Zinc 1.09mg 3.46mg 22%
Carbs 65.37g 1.64g 21%
Vitamin A 27µg 203µg 20%
Vitamin B5 0.9mg 18%
Folate 93µg 24µg 17%
Fiber 3.9g 0g 16%
Polyunsaturated fat 2.067g 0.268g 12%
Calories 310kcal 158kcal 8%
Vitamin B1 0.115mg 0.017mg 8%
Calcium 111mg 180mg 7%
Fats 5.85g 1.4g 7%
Saturated fat 1.586g 0.236g 6%
Vitamin B3 1.46mg 2.189mg 5%
Iron 11.1mg 10.84mg 3%
Monounsaturated fat 0.429g 0.162g 1%
Net carbs 61.47g 1.64g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0.006g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
104%
Squid
Minerals Daily Need Coverage Score
479%
Saffron
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.35g)
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 - $2.2)
Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 596mg)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.