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Squid vs. Caper — In-Depth Nutrition Comparison

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Summary of differences between squid and caper

  • Caper has less vitamin B12, selenium, vitamin B2, iron, phosphorus, copper, zinc, and vitamin B6 than squid.
  • Squid covers your daily need for vitamin B12, 225% more than caper.

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

Infographic

Squid vs Caper 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
10
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%
Caper
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +1492.5%
Contains more IronIron +549.1%
Contains more CopperCopper +166.8%
Contains more ZincZinc +981.3%
Contains more PhosphorusPhosphorus +5700%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +167.9%
Contains more SeleniumSelenium +7366.7%

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
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Caper
3
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +97.7%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +1143.9%
Contains more Vitamin B3Vitamin B3 +235.7%
Contains more Vitamin B5Vitamin B5 +3233.3%
Contains more Vitamin B6Vitamin B6 +1073.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.018mg
~equal in Folate ~23µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +1276.3%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +198.2%
Contains more WaterWater +37.2%
Contains more OtherOther +139.3%

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
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +13.4%
~equal in Saturated fat ~0.233g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Caper
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Caper DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 1.2µg 161%
Vitamin B2 1.729mg 0.139mg 122%
Iron 10.84mg 1.67mg 115%
Phosphorus 580mg 10mg 81%
Cholesterol 224mg 0mg 75%
Sodium 744mg 2348mg 70%
Copper 0.998mg 0.374mg 69%
Protein 32.48g 2.36g 60%
Zinc 3.46mg 0.32mg 29%
Vitamin A 203µg 7µg 22%
Vitamin K 24.6µg 21%
Vitamin B6 0.27mg 0.023mg 19%
Potassium 637mg 40mg 18%
Vitamin B5 0.9mg 0.027mg 17%
Calcium 180mg 40mg 14%
Fiber 0g 3.2g 13%
Vitamin B3 2.189mg 0.652mg 10%
Calories 158kcal 23kcal 7%
Manganese 0.209mg 0.078mg 6%
Vitamin E 0.88mg 6%
Magnesium 60mg 33mg 6%
Vitamin C 8.5mg 4.3mg 5%
Carbs 1.64g 4.89g 1%
Fats 1.4g 0.86g 1%
Choline 6.5mg 1%
Net carbs 1.64g 1.69g N/A
Sugar 0.41g N/A
Vitamin B1 0.017mg 0.018mg 0%
Folate 24µg 23µg 0%
Saturated fat 0.236g 0.233g 0%
Monounsaturated fat 0.162g 0.063g 0%
Polyunsaturated fat 0.268g 0.304g 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 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
13%
Caper
Minerals Daily Need Coverage Score
185%
Squid
56%
Caper

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 1604mg)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.