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Squid vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between squid and cashew?

  • Squid is richer in vitamin B12, vitamin B2, selenium, and iron, while cashew is higher in copper, manganese, magnesium, and vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, cashew nuts, raw types in this comparison.

Infographic

Squid vs Cashew 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
3
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%
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +386.5%
Contains more IronIron +62.3%
Contains more SeleniumSelenium +350.3%
Contains more MagnesiumMagnesium +386.7%
Contains more CopperCopper +119.9%
Contains more ZincZinc +67.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +691.9%
~equal in Potassium ~660mg
~equal in Phosphorus ~593mg

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
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%
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2881%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2388.2%
Contains more Vitamin B6Vitamin B6 +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Folate ~25µg
~equal in Choline ~mg

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
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +78.3%
Contains more WaterWater +1075.4%
Contains more OtherOther +32.3%
Contains more FatsFats +3032.1%
Contains more CarbsCarbs +1740.9%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +14589.5%
Contains more Poly. FatPolyunsaturated fat +2827.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Cashew DV% diff.
Vitamin B12 5.4µg 0µg 225%
Copper 0.998mg 2.195mg 133%
Vitamin B2 1.729mg 0.058mg 129%
Selenium 89.6µg 19.9µg 127%
Cholesterol 224mg 0mg 75%
Fats 1.4g 43.85g 65%
Manganese 0.209mg 1.655mg 63%
Monounsaturated fat 0.162g 23.797g 59%
Magnesium 60mg 292mg 55%
Iron 10.84mg 6.68mg 52%
Polyunsaturated fat 0.268g 7.845g 51%
Saturated fat 0.236g 7.783g 34%
Vitamin B1 0.017mg 0.423mg 34%
Sodium 744mg 12mg 32%
Protein 32.48g 18.22g 29%
Vitamin K 34.1µg 28%
Vitamin A 203µg 0µg 23%
Zinc 3.46mg 5.78mg 21%
Calories 158kcal 553kcal 20%
Calcium 180mg 37mg 14%
Fiber 0g 3.3g 13%
Vitamin B6 0.27mg 0.417mg 11%
Starch 23.49g 10%
Carbs 1.64g 30.19g 10%
Vitamin C 8.5mg 0.5mg 9%
Vitamin B3 2.189mg 1.062mg 7%
Vitamin E 0.9mg 6%
Phosphorus 580mg 593mg 2%
Potassium 637mg 660mg 1%
Vitamin B5 0.9mg 0.864mg 1%
Net carbs 1.64g 26.89g N/A
Sugar 5.91g N/A
Folate 24µg 25µg 0%
Tryptophan 0.364mg 0.287mg 0%
Threonine 1.398mg 0.688mg 0%
Isoleucine 1.414mg 0.789mg 0%
Leucine 2.287mg 1.472mg 0%
Lysine 2.427mg 0.928mg 0%
Methionine 0.733mg 0.362mg 0%
Phenylalanine 1.164mg 0.951mg 0%
Valine 1.419mg 1.094mg 0%
Histidine 0.624mg 0.456mg 0%
Fructose 0.05g 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 Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
185%
Squid
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 7.547g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 25)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 732mg)
Which food is richer in minerals?
?
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.
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.