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Squid vs. Arugula — In-Depth Nutrition Comparison

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How are squid and arugula different?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc; however, arugula is richer in vitamin A.
  • Squid covers your daily need for vitamin B12, 225% more than arugula.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Arugula, raw types were used in this article.

Infographic

Squid vs Arugula 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +27.7%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +642.5%
Contains more CopperCopper +1213.2%
Contains more ZincZinc +636.2%
Contains more PhosphorusPhosphorus +1015.4%
Contains more SeleniumSelenium +29766.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +53.6%

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.
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +70.6%
Contains more Vitamin B2Vitamin B2 +1910.5%
Contains more Vitamin B3Vitamin B3 +617.7%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +269.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin B1Vitamin B1 +158.8%
Contains more FolateFolate +304.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +1158.9%
Contains more FatsFats +112.1%
Contains more OtherOther +140%
Contains more CarbsCarbs +122.6%
Contains more WaterWater +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +230.6%
Contains less Sat. FatSaturated fat -63.6%
Contains more Poly. FatPolyunsaturated fat +19%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Arugula
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Arugula DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.3µg 162%
Vitamin B2 1.729mg 0.086mg 126%
Iron 10.84mg 1.46mg 117%
Copper 0.998mg 0.076mg 102%
Vitamin K 108.6µg 91%
Phosphorus 580mg 52mg 75%
Cholesterol 224mg 0mg 75%
Protein 32.48g 2.58g 60%
Sodium 744mg 27mg 31%
Zinc 3.46mg 0.47mg 27%
Folate 24µg 97µg 18%
Vitamin B6 0.27mg 0.073mg 15%
Vitamin B3 2.189mg 0.305mg 12%
Vitamin A 203µg 119µg 9%
Vitamin B5 0.9mg 0.437mg 9%
Potassium 637mg 369mg 8%
Calories 158kcal 25kcal 7%
Vitamin C 8.5mg 15mg 7%
Fiber 0g 1.6g 6%
Manganese 0.209mg 0.321mg 5%
Vitamin E 0.43mg 3%
Magnesium 60mg 47mg 3%
Choline 15.3mg 3%
Vitamin B1 0.017mg 0.044mg 2%
Calcium 180mg 160mg 2%
Carbs 1.64g 3.65g 1%
Fats 1.4g 0.66g 1%
Saturated fat 0.236g 0.086g 1%
Net carbs 1.64g 2.05g N/A
Sugar 2.05g N/A
Monounsaturated fat 0.162g 0.049g 0%
Polyunsaturated fat 0.268g 0.319g 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 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Squid
41%
Arugula
Minerals Daily Need Coverage Score
185%
Squid
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 32)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 717mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.15g)
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.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.