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Squid vs. Balsamic vinegar — In-Depth Nutrition Comparison

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How are squid and balsamic vinegar different?

  • Balsamic vinegar contains less iron, copper, phosphorus, zinc, potassium, calcium, vitamin A, magnesium, and vitamin C than squid.
  • Squid covers your daily need for iron, 127% more than balsamic vinegar.
  • Balsamic vinegar contains less sodium.

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

Infographic

Squid vs Balsamic vinegar 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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +468.8%
Contains more IronIron +1405.6%
Contains more CopperCopper +3738.5%
Contains more ZincZinc +4225%
Contains more PhosphorusPhosphorus +2952.6%
Contains more ManganeseManganese +59.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.9%

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
9
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +6528.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +938.4%
Contains more WaterWater +25.1%
Contains more OtherOther +79.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Balsamic vinegar DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 133%
Iron 10.84mg 0.72mg 127%
Copper 0.998mg 0.026mg 108%
Phosphorus 580mg 19mg 80%
Cholesterol 224mg 75%
Protein 32.48g 0.49g 64%
Sodium 744mg 23mg 31%
Zinc 3.46mg 0.08mg 31%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 21%
Vitamin B5 0.9mg 18%
Calcium 180mg 27mg 15%
Potassium 637mg 112mg 15%
Vitamin B3 2.189mg 14%
Magnesium 60mg 12mg 11%
Fructose 7.38g 9%
Vitamin C 8.5mg 0mg 9%
Folate 24µg 6%
Carbs 1.64g 17.03g 5%
Calories 158kcal 88kcal 4%
Manganese 0.209mg 0.131mg 3%
Polyunsaturated fat 0.268g 2%
Fats 1.4g 0g 2%
Vitamin B1 0.017mg 1%
Saturated fat 0.236g 0g 1%
Net carbs 1.64g 17.03g N/A
Sugar 14.95g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Balsamic vinegar
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
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
185%
Squid
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 14.95g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid
Squid is cheaper (difference - $4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 721mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.236g)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.