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  6. Spaghetti vs. Squid

Spaghetti vs. Squid — In-Depth Nutrition Comparison

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Significant differences between spaghetti and squid

  • The amount of vitamin B12, vitamin B2, iron, selenium, copper, phosphorus, zinc, and potassium in squid is higher than in spaghetti.
  • Squid covers your daily vitamin B12 needs 225% more than spaghetti.
  • Spaghetti contains less sodium.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Squid
Squid
8
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 -99.9%
Contains more ManganeseManganese +54.1%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +1347.7%
Contains more IronIron +2068%
Contains more CopperCopper +898%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +239.4%

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Squid
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +8545%
Contains more Vitamin B3Vitamin B3 +447.3%
Contains more Vitamin B5Vitamin B5 +703.6%
Contains more Vitamin B6Vitamin B6 +451%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Vitamin B2 0.02mg 1.729mg 131%
Iron 0.5mg 10.84mg 129%
Selenium 26.4µg 89.6µg 115%
Copper 0.1mg 0.998mg 100%
Phosphorus 58mg 580mg 75%
Cholesterol 0mg 224mg 75%
Protein 5.8g 32.48g 53%
Sodium 1mg 744mg 32%
Zinc 0.51mg 3.46mg 27%
Vitamin A 0µg 203µg 23%
Vitamin B6 0.049mg 0.27mg 17%
Calcium 7mg 180mg 17%
Potassium 44mg 637mg 17%
Vitamin B5 0.112mg 0.9mg 16%
Vitamin B3 0.4mg 2.189mg 11%
Starch 26.01g 11%
Magnesium 18mg 60mg 10%
Carbs 30.86g 1.64g 10%
Vitamin C 0mg 8.5mg 9%
Fiber 1.8g 0g 7%
Manganese 0.322mg 0.209mg 5%
Folate 7µg 24µg 4%
Choline 6.4mg 1%
Fats 0.93g 1.4g 1%
Calories 158kcal 158kcal 0%
Net carbs 29.06g 1.64g N/A
Sugar 0.56g N/A
Vitamin E 0.06mg 0%
Vitamin B1 0.02mg 0.017mg 0%
Saturated fat 0.176g 0.236g 0%
Monounsaturated fat 0.131g 0.162g 0%
Polyunsaturated fat 0.326g 0.268g 0%
Tryptophan 0.083mg 0.364mg 0%
Threonine 0.206mg 1.398mg 0%
Isoleucine 0.228mg 1.414mg 0%
Leucine 0.44mg 2.287mg 0%
Lysine 0.133mg 2.427mg 0%
Methionine 0.065mg 0.733mg 0%
Phenylalanine 0.297mg 1.164mg 0%
Valine 0.262mg 1.419mg 0%
Histidine 0.132mg 0.624mg 0%
Fructose 0.03g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.024g N/A
Omega-3 - DPA 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Squid
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 +1781.7%
Contains more ProteinProtein +460%
Contains more FatsFats +50.5%
Contains more OtherOther +1100%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Squid
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 less Sat. FatSaturated fat -25.4%
Contains more Poly. FatPolyunsaturated fat +21.6%
Contains more Mono. FatMonounsaturated fat +23.7%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.