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  6. Squid vs. Blackberry

Squid vs. Blackberry — In-Depth Nutrition Comparison

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Differences between squid and blackberries

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, while blackberries have more fiber.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Blackberries, raw.

Infographic

Squid vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +520.7%
Contains more PotassiumPotassium +293.2%
Contains more IronIron +1648.4%
Contains more CopperCopper +504.8%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +2536.4%
Contains more SeleniumSelenium +22300%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +209.1%

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
Squid
6
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +1745.5%
Contains more Vitamin B2Vitamin B2 +6550%
Contains more Vitamin B3Vitamin B3 +238.9%
Contains more Vitamin B5Vitamin B5 +226.1%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +147.1%
Contains more Vitamin B1Vitamin B1 +17.6%
~equal in Vitamin D ~0µg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Squid Blackberry DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.4µg 162%
Vitamin B2 1.729mg 0.026mg 131%
Iron 10.84mg 0.62mg 128%
Copper 0.998mg 0.165mg 93%
Phosphorus 580mg 22mg 80%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.39g 62%
Sodium 744mg 1mg 32%
Zinc 3.46mg 0.53mg 27%
Fiber 0g 5.3g 21%
Vitamin A 203µg 11µg 21%
Manganese 0.209mg 0.646mg 19%
Vitamin B6 0.27mg 0.03mg 18%
Vitamin K 19.8µg 17%
Calcium 180mg 29mg 15%
Vitamin C 8.5mg 21mg 14%
Potassium 637mg 162mg 14%
Vitamin B5 0.9mg 0.276mg 12%
Vitamin B3 2.189mg 0.646mg 10%
Magnesium 60mg 20mg 10%
Vitamin E 1.17mg 8%
Calories 158kcal 43kcal 6%
Fructose 2.4g 3%
Carbs 1.64g 9.61g 3%
Choline 8.5mg 2%
Fats 1.4g 0.49g 1%
Saturated fat 0.236g 0.014g 1%
Net carbs 1.64g 4.31g N/A
Sugar 4.88g N/A
Vitamin B1 0.017mg 0.02mg 0%
Folate 24µg 25µg 0%
Monounsaturated fat 0.162g 0.047g 0%
Polyunsaturated fat 0.268g 0.28g 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 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +2236.7%
Contains more FatsFats +185.7%
Contains more OtherOther +833.3%
Contains more CarbsCarbs +486%
Contains more WaterWater +44.2%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +244.7%
Contains less Sat. FatSaturated fat -94.1%
~equal in Polyunsaturated fat ~0.28g

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.