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  6. Squid vs. Almond butter

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

Squid vs Almond butter 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.
Squid
Squid
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
~equal in Copper ~0.934mg
~equal in Zinc ~3.29mg

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.
Squid
Squid
6
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Almond butter 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
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
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
8% 65% 27%
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%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.