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  6. Squid vs. Chicken sandwich

Squid vs. Chicken sandwich — In-Depth Nutrition Comparison

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Differences between squid and chicken sandwich

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, while chicken sandwich has more vitamin B3 and vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 220% higher.
  • Chicken sandwich contains 15 times less copper than squid. Squid contains 0.998mg of copper, while chicken sandwich contains 0.067mg.
  • The amount of cholesterol in chicken sandwich is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Squid vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +210.3%
Contains more PotassiumPotassium +160%
Contains more IronIron +512.4%
Contains more CopperCopper +1389.6%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +213.5%
Contains more SeleniumSelenium +350.3%
~equal in Sodium ~753mg
~equal in Manganese ~0.219mg

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
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 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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +962.5%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +476.3%
Contains more Vitamin B12Vitamin B12 +4053.8%
Contains more Vitamin B1Vitamin B1 +1252.9%
Contains more Vitamin B3Vitamin B3 +252.7%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +41.9%
Contains more FolateFolate +95.8%

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +99.5%
Contains more WaterWater +24.9%
Contains more OtherOther +24.4%
Contains more FatsFats +699.3%
Contains more CarbsCarbs +1173.8%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +2666%
Contains more Poly. FatPolyunsaturated fat +1085.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Chicken sandwich DV% diff.
Vitamin B12 5.4µg 0.13µg 220%
Selenium 89.6µg 19.9µg 127%
Iron 10.84mg 1.77mg 113%
Vitamin B2 1.729mg 0.3mg 110%
Copper 0.998mg 0.067mg 103%
Cholesterol 224mg 35mg 63%
Phosphorus 580mg 185mg 56%
Vitamin B3 2.189mg 7.72mg 35%
Protein 32.48g 16.28g 32%
Zinc 3.46mg 0.61mg 26%
Vitamin A 203µg 3µg 22%
Polyunsaturated fat 0.268g 3.177g 19%
Vitamin B1 0.017mg 0.23mg 18%
Vitamin E 2.41mg 16%
Fats 1.4g 11.19g 15%
Potassium 637mg 245mg 12%
Calcium 180mg 58mg 12%
Monounsaturated fat 0.162g 4.481g 11%
Vitamin B6 0.27mg 0.383mg 9%
Magnesium 60mg 24mg 9%
Saturated fat 0.236g 2.123g 9%
Vitamin C 8.5mg 0.8mg 9%
Starch 16.5g 7%
Vitamin K 8.5µg 7%
Choline 35.3mg 6%
Folate 24µg 47µg 6%
Fiber 0g 1.4g 6%
Carbs 1.64g 20.89g 6%
Vitamin B5 0.9mg 1.2mg 6%
Calories 158kcal 250kcal 5%
Fructose 0.97g 1%
Vitamin D 5IU 1%
Vitamin D 0.1µg 1%
Net carbs 1.64g 19.49g N/A
Sugar 3.64g N/A
Sodium 744mg 753mg 0%
Manganese 0.209mg 0.219mg 0%
Trans fat 0.03g N/A
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 0.003g N/A
Omega-3 - DHA 0.132g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.012g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
185%
Squid
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.887g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 189mg)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.