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  6. Squid vs. Brussels sprouts

Squid vs. Brussels sprouts — In-Depth Nutrition Comparison

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What are the differences between squid and Brussels sprouts?

  • Squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc; however, Brussels sprouts are richer in vitamin C.
  • Squid's daily need coverage for vitamin B12 is 225% more.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Brussels sprouts, raw types in this article.

Infographic

Squid vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +63.8%
Contains more IronIron +674.3%
Contains more CopperCopper +1325.7%
Contains more ZincZinc +723.8%
Contains more PhosphorusPhosphorus +740.6%
Contains more SeleniumSelenium +5500%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +61.2%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +434.2%
Contains more Vitamin B2Vitamin B2 +1821.1%
Contains more Vitamin B3Vitamin B3 +193.8%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +717.6%
Contains more FolateFolate +154.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Brussels sprouts DV% diff.
Polyunsaturated fat 0.268g 153g 1018%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 1.6µg 160%
Vitamin K 177µg 148%
Vitamin B2 1.729mg 0.09mg 126%
Iron 10.84mg 1.4mg 118%
Copper 0.998mg 0.07mg 103%
Vitamin C 8.5mg 85mg 85%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 69mg 73%
Protein 32.48g 3.38g 58%
Sodium 744mg 25mg 31%
Zinc 3.46mg 0.42mg 28%
Vitamin A 203µg 38µg 18%
Fiber 0g 3.8g 15%
Calcium 180mg 42mg 14%
Vitamin B5 0.9mg 0.309mg 12%
Vitamin B1 0.017mg 0.139mg 10%
Folate 24µg 61µg 9%
Magnesium 60mg 23mg 9%
Vitamin B3 2.189mg 0.745mg 9%
Potassium 637mg 389mg 7%
Calories 158kcal 43kcal 6%
Manganese 0.209mg 0.337mg 6%
Vitamin E 0.88mg 6%
Vitamin B6 0.27mg 0.219mg 4%
Choline 19.1mg 3%
Carbs 1.64g 8.95g 2%
Fats 1.4g 0.3g 2%
Fructose 0.93g 1%
Saturated fat 0.236g 0.062g 1%
Net carbs 1.64g 5.15g N/A
Sugar 2.2g N/A
Monounsaturated fat 0.162g 0.023g 0%
Tryptophan 0.364mg 0.037mg 0%
Threonine 1.398mg 0.12mg 0%
Isoleucine 1.414mg 0.132mg 0%
Leucine 2.287mg 0.152mg 0%
Lysine 2.427mg 0.154mg 0%
Methionine 0.733mg 0.032mg 0%
Phenylalanine 1.164mg 0.098mg 0%
Valine 1.419mg 0.155mg 0%
Histidine 0.624mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +860.9%
Contains more FatsFats +366.7%
Contains more OtherOther +145.3%
Contains more CarbsCarbs +445.7%
Contains more WaterWater +40.7%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +604.3%
Contains less Sat. FatSaturated fat -73.7%
Contains more Poly. FatPolyunsaturated fat +56989.6%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.