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Squid vs. Amaranth — In-Depth Nutrition Comparison

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Differences between squid and amaranth

  • Squid has more selenium, vitamin B2, iron, copper, phosphorus, zinc, potassium, and calcium, while amaranth has more manganese.
  • Squid's daily need coverage for selenium is 153% higher.
  • Amaranth contains 124 times less sodium than squid. Squid contains 744mg of sodium, while amaranth contains 6mg.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Amaranth grain, cooked.

Infographic

Squid vs Amaranth 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.
Squid
7
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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more CalciumCalcium +283%
Contains more PotassiumPotassium +371.9%
Contains more IronIron +416.2%
Contains more CopperCopper +569.8%
Contains more ZincZinc +302.3%
Contains more PhosphorusPhosphorus +291.9%
Contains more SeleniumSelenium +1529.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +308.6%
~equal in Magnesium ~65mg

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
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%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +7759.1%
Contains more Vitamin B3Vitamin B3 +831.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~22µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Amaranth DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 5.5µg 153%
Vitamin B2 1.729mg 0.022mg 131%
Iron 10.84mg 2.1mg 109%
Copper 0.998mg 0.149mg 94%
Cholesterol 224mg 75%
Phosphorus 580mg 148mg 62%
Protein 32.48g 3.8g 57%
Sodium 744mg 6mg 32%
Manganese 0.209mg 0.854mg 28%
Zinc 3.46mg 0.86mg 24%
Vitamin A 203µg 23%
Vitamin B5 0.9mg 18%
Potassium 637mg 135mg 15%
Calcium 180mg 47mg 13%
Vitamin B6 0.27mg 0.113mg 12%
Vitamin B3 2.189mg 0.235mg 12%
Vitamin C 8.5mg 9%
Fiber 0g 2.1g 8%
Starch 16.23g 7%
Carbs 1.64g 18.69g 6%
Calories 158kcal 102kcal 3%
Polyunsaturated fat 0.268g 2%
Vitamin E 0.19mg 1%
Magnesium 60mg 65mg 1%
Folate 24µg 22µg 1%
Saturated fat 0.236g 1%
Fats 1.4g 1.58g 0%
Net carbs 1.64g 16.59g N/A
Vitamin B1 0.017mg 0.015mg 0%
Monounsaturated fat 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 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
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +754.7%
Contains more OtherOther +336.4%
Contains more FatsFats +12.9%
Contains more CarbsCarbs +1039.6%
Contains more WaterWater +23%

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.