Seaweed vs. Squid — In-Depth Nutrition Comparison
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The main differences between seaweed and squid
- Seaweed is richer in folate, yet squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and vitamin B6.
- Daily need coverage for vitamin B12 for squid is 225% higher.
- Seaweed contains 8 times more folate than squid. Seaweed contains 180µg of folate, while squid contains 24µg.
- Seaweed contains less sodium.
Food types used in this article are Seaweed, kelp, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 more MagnesiumMagnesium | +101.7% |
| Contains less SodiumSodium | -68.7% |
| Contains more PotassiumPotassium | +615.7% |
| Contains more IronIron | +280.4% |
| Contains more CopperCopper | +667.7% |
| Contains more ZincZinc | +181.3% |
| Contains more PhosphorusPhosphorus | +1281% |
| Contains more SeleniumSelenium | +12700% |
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 | +194.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +650% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +183.3% |
| Contains more Vitamin AVitamin A | +3283.3% |
| Contains more Vitamin B2Vitamin B2 | +1052.7% |
| Contains more Vitamin B3Vitamin B3 | +365.7% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +13400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +483.5% |
| Contains more WaterWater | +33.5% |
| Contains more OtherOther | +96.7% |
| Contains more ProteinProtein | +1833.3% |
| Contains more FatsFats | +150% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +65.3% |
| Contains more Poly. FatPolyunsaturated fat | +470.2% |
~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 Saturated fat |
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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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 0.7µg | 89.6µg | 162% |
| Vitamin B2 | 0.15mg | 1.729mg | 121% |
| Iron | 2.85mg | 10.84mg | 100% |
| Copper | 0.13mg | 0.998mg | 96% |
| Phosphorus | 42mg | 580mg | 77% |
| Cholesterol | 0mg | 224mg | 75% |
| Protein | 1.68g | 32.48g | 62% |
| Vitamin K | 66µg | 55% | |
| Folate | 180µg | 24µg | 39% |
| Sodium | 233mg | 744mg | 22% |
| Vitamin A | 6µg | 203µg | 22% |
| Vitamin B6 | 0.002mg | 0.27mg | 21% |
| Zinc | 1.23mg | 3.46mg | 20% |
| Potassium | 89mg | 637mg | 16% |
| Magnesium | 121mg | 60mg | 15% |
| Vitamin B3 | 0.47mg | 2.189mg | 11% |
| Calories | 43kcal | 158kcal | 6% |
| Vitamin E | 0.87mg | 6% | |
| Vitamin C | 3mg | 8.5mg | 6% |
| Fiber | 1.3g | 0g | 5% |
| Vitamin B5 | 0.642mg | 0.9mg | 5% |
| Vitamin B1 | 0.05mg | 0.017mg | 3% |
| Carbs | 9.57g | 1.64g | 3% |
| Choline | 12.8mg | 2% | |
| Polyunsaturated fat | 0.047g | 0.268g | 1% |
| Calcium | 168mg | 180mg | 1% |
| Fats | 0.56g | 1.4g | 1% |
| Net carbs | 8.27g | 1.64g | N/A |
| Sugar | 0.6g | N/A | |
| Manganese | 0.2mg | 0.209mg | 0% |
| Saturated fat | 0.247g | 0.236g | 0% |
| Monounsaturated fat | 0.098g | 0.162g | 0% |
| Tryptophan | 0.048mg | 0.364mg | 0% |
| Threonine | 0.055mg | 1.398mg | 0% |
| Isoleucine | 0.076mg | 1.414mg | 0% |
| Leucine | 0.083mg | 2.287mg | 0% |
| Lysine | 0.082mg | 2.427mg | 0% |
| Methionine | 0.025mg | 0.733mg | 0% |
| Phenylalanine | 0.043mg | 1.164mg | 0% |
| Valine | 0.072mg | 1.419mg | 0% |
| Histidine | 0.024mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.004g | 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?
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 | 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
33%
104%
Minerals Daily Need Coverage Score
41%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.011g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Seaweed is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Seaweed contains less Sodium (difference - 511mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.