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Squid vs. Chowder — In-Depth Nutrition Comparison

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The main differences between squid and chowder

  • Chowder is richer than squid in vitamin A, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for cholesterol for squid is 71% higher.
  • Squid contains 2 times more sodium than chowder. Squid contains 744mg of sodium, while chowder contains 299mg.
  • Chowder contains less cholesterol.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, chicken corn chowder, chunky, ready-to-serve, single brand.

Infographic

Squid vs Chowder 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 39% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -59.8%

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
9
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 0% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
3% 6% 8% 82%
Protein: 3.1 g
Fats: 6.3 g
Carbs: 7.5 g
Water: 82.1 g
Other: 1 g
Contains more ProteinProtein +947.7%
Contains more OtherOther +236%
Contains more FatsFats +350%
Contains more CarbsCarbs +357.3%
Contains more WaterWater +34.3%

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
36% 26% 39%
Saturated fat: Sat. Fat 1.75 g
Monounsaturated fat: Mono. Fat 1.27 g
Polyunsaturated fat: Poly. Fat 1.9 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +684%
Contains more Poly. FatPolyunsaturated fat +609%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Chowder DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Iron 10.84mg 136%
Vitamin B2 1.729mg 133%
Copper 0.998mg 111%
Phosphorus 580mg 83%
Cholesterol 224mg 11mg 71%
Protein 32.48g 3.1g 59%
Zinc 3.46mg 31%
Vitamin B6 0.27mg 21%
Sodium 744mg 299mg 19%
Potassium 637mg 19%
Vitamin B5 0.9mg 18%
Calcium 180mg 18%
Vitamin A 203µg 58µg 16%
Magnesium 60mg 14%
Vitamin B3 2.189mg 14%
Polyunsaturated fat 0.268g 1.9g 11%
Vitamin C 8.5mg 9%
Manganese 0.209mg 9%
Fats 1.4g 6.3g 8%
Saturated fat 0.236g 1.75g 7%
Folate 24µg 6%
Fiber 0g 0.9g 4%
Monounsaturated fat 0.162g 1.27g 3%
Calories 158kcal 99kcal 3%
Carbs 1.64g 7.5g 2%
Vitamin B1 0.017mg 1%
Net carbs 1.64g 6.6g 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 N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Chowder
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
1%
Chowder
Minerals Daily Need Coverage Score
185%
Squid
4%
Chowder

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.514g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Chowder
Chowder is lower in Cholesterol (difference - 213mg)
Which food contains less Sodium?
Chowder
Chowder contains less Sodium (difference - 445mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chowder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171585/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.