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Squid vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between squid and basil

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

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Basil, fresh.

Infographic

Squid vs Basil 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
6
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%
Basil
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PotassiumPotassium +115.9%
Contains more IronIron +242%
Contains more CopperCopper +159.2%
Contains more ZincZinc +327.2%
Contains more PhosphorusPhosphorus +935.7%
Contains more SeleniumSelenium +29766.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +449.3%
~equal in Magnesium ~64mg
~equal in Calcium ~177mg

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
5
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%
Basil
7
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B2Vitamin B2 +2175%
Contains more Vitamin B3Vitamin B3 +142.7%
Contains more Vitamin B5Vitamin B5 +330.6%
Contains more Vitamin B6Vitamin B6 +74.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +111.8%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +183.3%
~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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +931.1%
Contains more FatsFats +118.8%
Contains more OtherOther +124%
Contains more CarbsCarbs +61.6%
Contains more WaterWater +50.6%

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
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +84.1%
Contains less Sat. FatSaturated fat -82.6%
Contains more Poly. FatPolyunsaturated fat +45.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Basil
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 Basil DV% diff.
Vitamin K 414.8µg 346%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.3µg 162%
Vitamin B2 1.729mg 0.076mg 127%
Iron 10.84mg 3.17mg 96%
Phosphorus 580mg 56mg 75%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.385mg 68%
Protein 32.48g 3.15g 59%
Manganese 0.209mg 1.148mg 41%
Sodium 744mg 4mg 32%
Zinc 3.46mg 0.81mg 24%
Vitamin B5 0.9mg 0.209mg 14%
Folate 24µg 68µg 11%
Vitamin C 8.5mg 18mg 11%
Potassium 637mg 295mg 10%
Vitamin B6 0.27mg 0.155mg 9%
Vitamin B3 2.189mg 0.902mg 8%
Calories 158kcal 23kcal 7%
Vitamin A 203µg 264µg 7%
Fiber 0g 1.6g 6%
Vitamin E 0.8mg 5%
Choline 11.4mg 2%
Fats 1.4g 0.64g 1%
Saturated fat 0.236g 0.041g 1%
Polyunsaturated fat 0.268g 0.389g 1%
Vitamin B1 0.017mg 0.034mg 1%
Magnesium 60mg 64mg 1%
Carbs 1.64g 2.65g 0%
Net carbs 1.64g 1.05g N/A
Calcium 180mg 177mg 0%
Sugar 0.3g N/A
Monounsaturated fat 0.162g 0.088g 0%
Tryptophan 0.364mg 0.039mg 0%
Threonine 1.398mg 0.104mg 0%
Isoleucine 1.414mg 0.104mg 0%
Leucine 2.287mg 0.191mg 0%
Lysine 2.427mg 0.11mg 0%
Methionine 0.733mg 0.036mg 0%
Phenylalanine 1.164mg 0.13mg 0%
Valine 1.419mg 0.127mg 0%
Histidine 0.624mg 0.051mg 0%
Fructose 0.02g 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 Basil
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
104%
Basil
Minerals Daily Need Coverage Score
185%
Squid
57%
Basil

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 70)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 740mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.195g)
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.