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Salsa vs. Squid — In-Depth Nutrition Comparison

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What are the differences between salsa and squid?

  • The amount of vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium in squid is higher than in salsa.
  • Squid's daily need coverage for vitamin B12 is 225% more.

We used USDA Commodity, salsa and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Salsa 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.
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 -42.2%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +135.9%
Contains more IronIron +383.9%
Contains more CopperCopper +939.6%
Contains more ZincZinc +1935.3%
Contains more PhosphorusPhosphorus +1833.3%
Contains more SeleniumSelenium +22300%

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.
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Squid
8
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 B1Vitamin B1 +194.1%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +625%
Contains more Vitamin B2Vitamin B2 +5663.3%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
~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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +326.8%
Contains more WaterWater +46.8%
Contains more ProteinProtein +2065.3%
Contains more FatsFats +600%
Contains more OtherOther +110%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -87.7%
Contains more Mono. FatMonounsaturated fat +912.5%
Contains more Poly. FatPolyunsaturated fat +150.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.4µg 89.6µg 162%
Vitamin B2 0.03mg 1.729mg 131%
Iron 2.24mg 10.84mg 108%
Copper 0.096mg 0.998mg 100%
Phosphorus 30mg 580mg 79%
Cholesterol 0mg 224mg 75%
Protein 1.5g 32.48g 62%
Zinc 0.17mg 3.46mg 30%
Vitamin A 28µg 203µg 19%
Vitamin B5 0.9mg 18%
Calcium 12mg 180mg 17%
Sodium 430mg 744mg 14%
Potassium 270mg 637mg 11%
Magnesium 16mg 60mg 10%
Vitamin B6 0.149mg 0.27mg 9%
Manganese 0.209mg 9%
Vitamin B3 1.08mg 2.189mg 7%
Calories 36kcal 158kcal 6%
Fiber 1.4g 0g 6%
Vitamin C 4mg 8.5mg 5%
Vitamin B1 0.05mg 0.017mg 3%
Carbs 7g 1.64g 2%
Fats 0.2g 1.4g 2%
Folate 19µg 24µg 1%
Saturated fat 0.029g 0.236g 1%
Polyunsaturated fat 0.107g 0.268g 1%
Net carbs 5.6g 1.64g N/A
Monounsaturated fat 0.016g 0.162g 0%
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 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Salsa
104%
Squid
Minerals Daily Need Coverage Score
23%
Salsa
185%
Squid

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 314mg)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.207g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.