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  6. Squid vs. Black gram

Squid vs. Black gram — In-Depth Nutrition Comparison

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Important differences between squid and black gram

  • Squid has more vitamin B12, selenium, vitamin B2, and iron; however, black gram has more fiber, manganese, magnesium, and folate.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Mungo beans, mature seeds, raw.

Infographic

Squid vs Black gram 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
4
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +30.4%
Contains more IronIron +43.2%
Contains more PhosphorusPhosphorus +53%
Contains more SeleniumSelenium +992.7%
Contains more MagnesiumMagnesium +345%
Contains more PotassiumPotassium +54.3%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +630.6%
~equal in Copper ~0.981mg
~equal in Zinc ~3.35mg

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
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%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +580.7%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1505.9%
Contains more FolateFolate +800%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Black gram DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 8.2µg 148%
Vitamin B2 1.729mg 0.254mg 113%
Cholesterol 224mg 0mg 75%
Fiber 0g 18.3g 73%
Manganese 0.209mg 1.527mg 57%
Magnesium 60mg 267mg 49%
Folate 24µg 216µg 48%
Iron 10.84mg 7.57mg 41%
Sodium 744mg 38mg 31%
Phosphorus 580mg 379mg 29%
Vitamin A 203µg 1µg 22%
Vitamin B1 0.017mg 0.273mg 21%
Carbs 1.64g 58.99g 19%
Protein 32.48g 25.21g 15%
Potassium 637mg 983mg 10%
Calories 158kcal 341kcal 9%
Vitamin C 8.5mg 0mg 9%
Vitamin B3 2.189mg 1.447mg 5%
Polyunsaturated fat 0.268g 1.071g 5%
Calcium 180mg 138mg 4%
Copper 0.998mg 0.981mg 2%
Zinc 3.46mg 3.35mg 1%
Vitamin B6 0.27mg 0.281mg 1%
Saturated fat 0.236g 0.114g 1%
Fats 1.4g 1.64g 0%
Net carbs 1.64g 40.69g N/A
Vitamin B5 0.9mg 0.906mg 0%
Monounsaturated fat 0.162g 0.085g 0%
Tryptophan 0.364mg 0.263mg 0%
Threonine 1.398mg 0.875mg 0%
Isoleucine 1.414mg 1.287mg 0%
Leucine 2.287mg 2.089mg 0%
Lysine 2.427mg 1.674mg 0%
Methionine 0.733mg 0.367mg 0%
Phenylalanine 1.164mg 1.473mg 0%
Valine 1.419mg 1.416mg 0%
Histidine 0.624mg 0.706mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +28.8%
Contains more WaterWater +465.9%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +3497%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +90.6%
Contains less Sat. FatSaturated fat -51.7%
Contains more Poly. FatPolyunsaturated fat +299.6%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.