Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Avocado — In-Depth Nutrition Comparison

Compare

What are the main differences between squid and avocadoes?

  • Squid is richer in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, while avocadoes are higher in fiber.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Squid vs Avocado 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
9
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +1870.9%
Contains more CopperCopper +425.3%
Contains more ZincZinc +440.6%
Contains more PhosphorusPhosphorus +1015.4%
Contains more ManganeseManganese +47.2%
Contains more SeleniumSelenium +22300%
Contains less SodiumSodium -99.1%

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
4
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more FolateFolate +237.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1524%
Contains more OtherOther +112.7%
Contains more FatsFats +947.1%
Contains more CarbsCarbs +420.1%
Contains more WaterWater +19.8%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +5948.8%
Contains more Poly. FatPolyunsaturated fat +577.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Avocado DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.4µg 162%
Iron 10.84mg 0.55mg 129%
Vitamin B2 1.729mg 0.13mg 123%
Copper 0.998mg 0.19mg 90%
Phosphorus 580mg 52mg 75%
Cholesterol 224mg 0mg 75%
Protein 32.48g 2g 61%
Sodium 744mg 7mg 32%
Fiber 0g 6.7g 27%
Zinc 3.46mg 0.64mg 26%
Monounsaturated fat 0.162g 9.799g 24%
Vitamin A 203µg 7µg 22%
Fats 1.4g 14.66g 20%
Vitamin K 21µg 18%
Calcium 180mg 12mg 17%
Folate 24µg 81µg 14%
Vitamin E 2.07mg 14%
Vitamin B5 0.9mg 1.389mg 10%
Polyunsaturated fat 0.268g 1.816g 10%
Saturated fat 0.236g 2.126g 9%
Magnesium 60mg 29mg 7%
Vitamin B1 0.017mg 0.067mg 4%
Potassium 637mg 485mg 4%
Manganese 0.209mg 0.142mg 3%
Choline 14.2mg 3%
Vitamin B3 2.189mg 1.738mg 3%
Carbs 1.64g 8.53g 2%
Vitamin C 8.5mg 10mg 2%
Vitamin B6 0.27mg 0.257mg 1%
Calories 158kcal 160kcal 0%
Net carbs 1.64g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.364mg 0.025mg 0%
Threonine 1.398mg 0.073mg 0%
Isoleucine 1.414mg 0.084mg 0%
Leucine 2.287mg 0.143mg 0%
Lysine 2.427mg 0.132mg 0%
Methionine 0.733mg 0.038mg 0%
Phenylalanine 1.164mg 0.097mg 0%
Valine 1.419mg 0.107mg 0%
Histidine 0.624mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

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

People also compare

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
32%
Avocado
Minerals Daily Need Coverage Score
185%
Squid
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.89g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 40)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 737mg)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.