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Squid vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between squid and carrots

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc; however, carrots are higher in vitamin A.
  • Carrots cover your daily need for vitamin A, 321% more than squid.
  • Carrots have less cholesterol.

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

Infographic

Squid vs Carrot 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
9
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%
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +3513.3%
Contains more CopperCopper +2117.8%
Contains more ZincZinc +1341.7%
Contains more PhosphorusPhosphorus +1557.1%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +89500%
Contains less SodiumSodium -90.7%

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%
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +44.1%
Contains more Vitamin B2Vitamin B2 +2881%
Contains more Vitamin B3Vitamin B3 +122.7%
Contains more Vitamin B5Vitamin B5 +229.7%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +311.3%
Contains more Vitamin B1Vitamin B1 +288.2%
~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
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +3392.5%
Contains more FatsFats +483.3%
Contains more OtherOther +250%
Contains more CarbsCarbs +484.1%
Contains more WaterWater +44.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +1057.1%
Contains more Poly. FatPolyunsaturated fat +129.1%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Carrot
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 Carrot DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.1µg 163%
Iron 10.84mg 0.3mg 132%
Vitamin B2 1.729mg 0.058mg 129%
Copper 0.998mg 0.045mg 106%
Phosphorus 580mg 35mg 78%
Cholesterol 224mg 0mg 75%
Vitamin A 203µg 835µg 70%
Protein 32.48g 0.93g 63%
Zinc 3.46mg 0.24mg 29%
Sodium 744mg 69mg 29%
Calcium 180mg 33mg 15%
Vitamin B5 0.9mg 0.273mg 13%
Magnesium 60mg 12mg 11%
Fiber 0g 2.8g 11%
Vitamin K 13.2µg 11%
Vitamin B6 0.27mg 0.138mg 10%
Potassium 637mg 320mg 9%
Vitamin B3 2.189mg 0.983mg 8%
Calories 158kcal 41kcal 6%
Vitamin B1 0.017mg 0.066mg 4%
Vitamin E 0.66mg 4%
Manganese 0.209mg 0.143mg 3%
Carbs 1.64g 9.58g 3%
Vitamin C 8.5mg 5.9mg 3%
Choline 8.8mg 2%
Fats 1.4g 0.24g 2%
Fructose 0.55g 1%
Saturated fat 0.236g 0.037g 1%
Polyunsaturated fat 0.268g 0.117g 1%
Folate 24µg 19µg 1%
Starch 1.43g 1%
Net carbs 1.64g 6.78g N/A
Sugar 4.74g N/A
Monounsaturated fat 0.162g 0.014g 0%
Tryptophan 0.364mg 0.012mg 0%
Threonine 1.398mg 0.191mg 0%
Isoleucine 1.414mg 0.077mg 0%
Leucine 2.287mg 0.102mg 0%
Lysine 2.427mg 0.101mg 0%
Methionine 0.733mg 0.02mg 0%
Phenylalanine 1.164mg 0.061mg 0%
Valine 1.419mg 0.069mg 0%
Histidine 0.624mg 0.04mg 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 Carrot
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
35%
Carrot
Minerals Daily Need Coverage Score
185%
Squid
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.74g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 39)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Carrot
Carrot is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 675mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 0.199g)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.