Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Cassava — In-Depth Nutrition Comparison

Compare

Summary of differences between squid and cassava

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

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

Infographic

Squid vs Cassava 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
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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +135.1%
Contains more IronIron +3914.8%
Contains more CopperCopper +898%
Contains more ZincZinc +917.6%
Contains more PhosphorusPhosphorus +2048.1%
Contains more SeleniumSelenium +12700%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +83.7%

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
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +3502.1%
Contains more Vitamin B3Vitamin B3 +156.3%
Contains more Vitamin B5Vitamin B5 +741.1%
Contains more Vitamin B6Vitamin B6 +206.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +142.4%
Contains more Vitamin B1Vitamin B1 +411.8%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +2288.2%
Contains more FatsFats +400%
Contains more OtherOther +441.9%
Contains more CarbsCarbs +2220.7%
~equal in Water ~59.68g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +116%
Contains more Poly. FatPolyunsaturated fat +458.3%
Contains less Sat. FatSaturated fat -68.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Cassava
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 Cassava DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.7µg 162%
Iron 10.84mg 0.27mg 132%
Vitamin B2 1.729mg 0.048mg 129%
Copper 0.998mg 0.1mg 100%
Phosphorus 580mg 27mg 79%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.36g 62%
Sodium 744mg 14mg 32%
Zinc 3.46mg 0.34mg 28%
Vitamin A 203µg 1µg 22%
Calcium 180mg 16mg 16%
Vitamin B5 0.9mg 0.107mg 16%
Vitamin B6 0.27mg 0.088mg 14%
Vitamin C 8.5mg 20.6mg 13%
Carbs 1.64g 38.06g 12%
Potassium 637mg 271mg 11%
Magnesium 60mg 21mg 9%
Vitamin B3 2.189mg 0.854mg 8%
Manganese 0.209mg 0.384mg 8%
Fiber 0g 1.8g 7%
Vitamin B1 0.017mg 0.087mg 6%
Choline 23.7mg 4%
Fats 1.4g 0.28g 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.268g 0.048g 1%
Saturated fat 0.236g 0.074g 1%
Vitamin E 0.19mg 1%
Folate 24µg 27µg 1%
Calories 158kcal 160kcal 0%
Net carbs 1.64g 36.26g N/A
Sugar 1.7g N/A
Monounsaturated fat 0.162g 0.075g 0%
Tryptophan 0.364mg 0.019mg 0%
Threonine 1.398mg 0.028mg 0%
Isoleucine 1.414mg 0.027mg 0%
Leucine 2.287mg 0.039mg 0%
Lysine 2.427mg 0.044mg 0%
Methionine 0.733mg 0.011mg 0%
Phenylalanine 1.164mg 0.026mg 0%
Valine 1.419mg 0.035mg 0%
Histidine 0.624mg 0.02mg 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 Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Cassava
Minerals Daily Need Coverage Score
185%
Squid
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 94)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 730mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.162g)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.