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Squid vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between squid and chickpea raw

  • Squid is higher in vitamin B12, selenium, vitamin B2, iron, and phosphorus, yet chickpea raw is higher in manganese, folate, fiber, and vitamin B1.
  • Chickpea raw covers your daily manganese needs 917% more than squid.
  • The amount of cholesterol in chickpea raw is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Squid vs Chickpea raw 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
6
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +215.8%
Contains more IronIron +151.5%
Contains more CopperCopper +52.1%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +130.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +31.7%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +10094.3%

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%
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +715.6%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2705.9%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more FolateFolate +2220.8%
~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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more ProteinProtein +58.7%
Contains more WaterWater +695.8%
Contains more OtherOther +17.5%
Contains more FatsFats +331.4%
Contains more CarbsCarbs +3738.4%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +919%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Chickpea raw DV% diff.
Manganese 0.209mg 21.306mg 917%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0µg 163%
Folate 24µg 557µg 133%
Vitamin B2 1.729mg 0.212mg 117%
Iron 10.84mg 4.31mg 82%
Cholesterol 224mg 0mg 75%
Fiber 0g 12.2g 49%
Phosphorus 580mg 252mg 47%
Copper 0.998mg 0.656mg 38%
Vitamin B1 0.017mg 0.477mg 38%
Sodium 744mg 24mg 31%
Protein 32.48g 20.47g 24%
Vitamin A 203µg 3µg 22%
Carbs 1.64g 62.95g 20%
Vitamin B6 0.27mg 0.535mg 20%
Choline 99.3mg 18%
Polyunsaturated fat 0.268g 2.731g 16%
Vitamin B5 0.9mg 1.588mg 14%
Calcium 180mg 57mg 12%
Calories 158kcal 378kcal 11%
Vitamin K 9µg 8%
Fats 1.4g 6.04g 7%
Zinc 3.46mg 2.76mg 6%
Vitamin E 0.82mg 5%
Magnesium 60mg 79mg 5%
Vitamin C 8.5mg 4mg 5%
Vitamin B3 2.189mg 1.541mg 4%
Monounsaturated fat 0.162g 1.377g 3%
Potassium 637mg 718mg 2%
Saturated fat 0.236g 0.603g 2%
Net carbs 1.64g 50.75g N/A
Sugar 10.7g N/A
Tryptophan 0.364mg 0.2mg 0%
Threonine 1.398mg 0.766mg 0%
Isoleucine 1.414mg 0.882mg 0%
Leucine 2.287mg 1.465mg 0%
Lysine 2.427mg 1.377mg 0%
Methionine 0.733mg 0.27mg 0%
Phenylalanine 1.164mg 1.103mg 0%
Valine 1.419mg 0.865mg 0%
Histidine 0.624mg 0.566mg 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 Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Chickpea raw
Minerals Daily Need Coverage Score
185%
Squid
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 10.7g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.367g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 36)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 720mg)
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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.