Squid vs. Almonds — In-Depth Nutrition Comparison
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Significant differences between squid and almonds
- Squid has more vitamin B12, selenium, iron, and vitamin B2; however, almonds are richer in manganese, fiber, and magnesium.
- Squid covers your daily vitamin B12 needs 225% more than almonds.
Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, almonds.
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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 IronIron | +192.2% |
| Contains more PhosphorusPhosphorus | +20.6% |
| Contains more SeleniumSelenium | +2085.4% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +49.4% |
| Contains more PotassiumPotassium | +15.1% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +942.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
| Contains more Vitamin B5Vitamin B5 | +91.1% |
| Contains more Vitamin B6Vitamin B6 | +97.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1105.9% |
| Contains more Vitamin B3Vitamin B3 | +65.3% |
| Contains more FolateFolate | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Vitamin E | 25.63mg | 171% | |
| Selenium | 89.6µg | 4.1µg | 155% |
| Iron | 10.84mg | 3.71mg | 89% |
| Manganese | 0.209mg | 2.179mg | 86% |
| Polyunsaturated fat | 0.268g | 12.329g | 80% |
| Monounsaturated fat | 0.162g | 31.551g | 78% |
| Fats | 1.4g | 49.93g | 75% |
| Cholesterol | 224mg | 0mg | 75% |
| Magnesium | 60mg | 270mg | 50% |
| Fiber | 0g | 12.5g | 50% |
| Vitamin B2 | 1.729mg | 1.138mg | 45% |
| Sodium | 744mg | 1mg | 32% |
| Vitamin A | 203µg | 0µg | 23% |
| Protein | 32.48g | 21.15g | 23% |
| Calories | 158kcal | 579kcal | 21% |
| Vitamin B1 | 0.017mg | 0.205mg | 16% |
| Saturated fat | 0.236g | 3.802g | 16% |
| Phosphorus | 580mg | 481mg | 14% |
| Vitamin B6 | 0.27mg | 0.137mg | 10% |
| Vitamin B3 | 2.189mg | 3.618mg | 9% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.9mg | 0.471mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Calcium | 180mg | 269mg | 9% |
| Carbs | 1.64g | 21.55g | 7% |
| Folate | 24µg | 44µg | 5% |
| Copper | 0.998mg | 1.031mg | 4% |
| Zinc | 3.46mg | 3.12mg | 3% |
| Potassium | 637mg | 733mg | 3% |
| Net carbs | 1.64g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.364mg | 0.211mg | 0% |
| Threonine | 1.398mg | 0.601mg | 0% |
| Isoleucine | 1.414mg | 0.751mg | 0% |
| Leucine | 2.287mg | 1.473mg | 0% |
| Lysine | 2.427mg | 0.568mg | 0% |
| Methionine | 0.733mg | 0.157mg | 0% |
| Phenylalanine | 1.164mg | 1.132mg | 0% |
| Valine | 1.419mg | 0.855mg | 0% |
| Histidine | 0.624mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0.012g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.6% |
| Contains more WaterWater | +1285.9% |
| Contains more OtherOther | +13.5% |
| Contains more FatsFats | +3466.4% |
| Contains more CarbsCarbs | +1214% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +19375.9% |
| Contains more Poly. FatPolyunsaturated fat | +4500.4% |
