Squid vs. Almond butter — In-Depth Nutrition Comparison
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The main differences between squid and almond butter
- Squid is richer in vitamin B12, selenium, iron, and vitamin B2, yet almond butter is richer in manganese, magnesium, and fiber.
- Daily need coverage for vitamin B12 for squid is 225% higher.
Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, almond butter, plain, without salt added.
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.
| Contains more IronIron | +210.6% |
| Contains more PhosphorusPhosphorus | +14.2% |
| Contains more SeleniumSelenium | +3633.3% |
| Contains more MagnesiumMagnesium | +365% |
| Contains more CalciumCalcium | +92.8% |
| Contains more PotassiumPotassium | +17.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +919.6% |
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 | +84.1% |
| Contains more Vitamin B5Vitamin B5 | +183% |
| Contains more Vitamin B6Vitamin B6 | +162.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +141.2% |
| Contains more Vitamin B3Vitamin B3 | +44.1% |
| Contains more FolateFolate | +120.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more ProteinProtein | +55% |
| Contains more WaterWater | +3626.8% |
| Contains more FatsFats | +3864.3% |
| Contains more CarbsCarbs | +1047.6% |
~equal in
Other
~3.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +19927.8% |
| Contains more Poly. FatPolyunsaturated fat | +4979.5% |
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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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Vitamin E | 24.21mg | 161% | |
| Selenium | 89.6µg | 2.4µg | 159% |
| Iron | 10.84mg | 3.49mg | 92% |
| Polyunsaturated fat | 0.268g | 13.613g | 89% |
| Manganese | 0.209mg | 2.131mg | 84% |
| Fats | 1.4g | 55.5g | 83% |
| Monounsaturated fat | 0.162g | 32.445g | 81% |
| Cholesterol | 224mg | 0mg | 75% |
| Vitamin B2 | 1.729mg | 0.939mg | 61% |
| Magnesium | 60mg | 279mg | 52% |
| Fiber | 0g | 10.3g | 41% |
| Sodium | 744mg | 7mg | 32% |
| Protein | 32.48g | 20.96g | 23% |
| Vitamin A | 203µg | 0µg | 23% |
| Calories | 158kcal | 614kcal | 23% |
| Saturated fat | 0.236g | 4.152g | 18% |
| Calcium | 180mg | 347mg | 17% |
| Vitamin B6 | 0.27mg | 0.103mg | 13% |
| Vitamin B5 | 0.9mg | 0.318mg | 12% |
| Phosphorus | 580mg | 508mg | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin C | 8.5mg | 0mg | 9% |
| Folate | 24µg | 53µg | 7% |
| Copper | 0.998mg | 0.934mg | 7% |
| Carbs | 1.64g | 18.82g | 6% |
| Vitamin B3 | 2.189mg | 3.155mg | 6% |
| Potassium | 637mg | 748mg | 3% |
| Vitamin B1 | 0.017mg | 0.041mg | 2% |
| Zinc | 3.46mg | 3.29mg | 2% |
| Net carbs | 1.64g | 8.52g | N/A |
| Sugar | 4.43g | N/A | |
| Starch | 0.08g | 0% | |
| Tryptophan | 0.364mg | 0.159mg | 0% |
| Threonine | 1.398mg | 0.555mg | 0% |
| Isoleucine | 1.414mg | 0.813mg | 0% |
| Leucine | 2.287mg | 1.483mg | 0% |
| Lysine | 2.427mg | 0.612mg | 0% |
| Methionine | 0.733mg | 0.122mg | 0% |
| Phenylalanine | 1.164mg | 1.149mg | 0% |
| Valine | 1.419mg | 0.937mg | 0% |
| Histidine | 0.624mg | 0.55mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 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
104%
68%
Minerals Daily Need Coverage Score
185%
141%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 3.916g)
Which food is cheaper?
Squid is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 737mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in minerals?
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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.