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  6. Squid vs. Bamboo shoots

Squid vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between squid and bamboo shoots

  • Squid is higher than bamboo shoots in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 225% more than bamboo shoots.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Bamboo shoots, raw.

Infographic

Squid vs Bamboo shoots 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
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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +1284.6%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +2068%
Contains more CopperCopper +425.3%
Contains more ZincZinc +214.5%
Contains more PhosphorusPhosphorus +883.1%
Contains more SeleniumSelenium +11100%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +25.4%

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
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +264.8%
Contains more Vitamin B5Vitamin B5 +459%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin B1Vitamin B1 +782.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Squid Bamboo shoots DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.8µg 161%
Iron 10.84mg 0.5mg 129%
Vitamin B2 1.729mg 0.07mg 128%
Copper 0.998mg 0.19mg 90%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 59mg 74%
Protein 32.48g 2.6g 60%
Sodium 744mg 4mg 32%
Vitamin A 203µg 1µg 22%
Zinc 3.46mg 1.1mg 21%
Calcium 180mg 13mg 17%
Vitamin B5 0.9mg 0.161mg 15%
Magnesium 60mg 3mg 14%
Vitamin B1 0.017mg 0.15mg 11%
Vitamin B3 2.189mg 0.6mg 10%
Fiber 0g 2.2g 9%
Calories 158kcal 27kcal 7%
Vitamin E 1mg 7%
Vitamin C 8.5mg 4mg 5%
Folate 24µg 7µg 4%
Potassium 637mg 533mg 3%
Fats 1.4g 0.3g 2%
Manganese 0.209mg 0.262mg 2%
Vitamin B6 0.27mg 0.24mg 2%
Saturated fat 0.236g 0.069g 1%
Polyunsaturated fat 0.268g 0.134g 1%
Carbs 1.64g 5.2g 1%
Net carbs 1.64g 3g N/A
Sugar 3g N/A
Monounsaturated fat 0.162g 0.007g 0%
Tryptophan 0.364mg 0.027mg 0%
Threonine 1.398mg 0.086mg 0%
Isoleucine 1.414mg 0.088mg 0%
Leucine 2.287mg 0.14mg 0%
Lysine 2.427mg 0.134mg 0%
Methionine 0.733mg 0.03mg 0%
Phenylalanine 1.164mg 0.09mg 0%
Valine 1.419mg 0.106mg 0%
Histidine 0.624mg 0.042mg 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

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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +1149.2%
Contains more FatsFats +366.7%
Contains more OtherOther +273.3%
Contains more CarbsCarbs +217.1%
Contains more WaterWater +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +2214.3%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -70.8%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.