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Squid vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between squid and coconut

  • Squid has more vitamin B12, selenium, vitamin B2, iron, phosphorus, and copper; however, coconut is higher in manganese and fiber.
  • Squid covers your daily need for vitamin B12, 225% more than coconut.

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

Infographic

Squid vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +346.1%
Contains more CopperCopper +129.4%
Contains more ZincZinc +214.5%
Contains more PhosphorusPhosphorus +413.3%
Contains more SeleniumSelenium +787.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +617.7%

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
7
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +157.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +8545%
Contains more Vitamin B3Vitamin B3 +305.4%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +288.2%
~equal in Vitamin D ~0µg
~equal in Folate ~26µg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +875.4%
Contains more WaterWater +30.1%
Contains more OtherOther +250%
Contains more FatsFats +2292.1%
Contains more CarbsCarbs +828.7%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +779.6%
Contains more Poly. FatPolyunsaturated fat +36.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Coconut
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 Coconut DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 10.1µg 145%
Saturated fat 0.236g 29.698g 134%
Vitamin B2 1.729mg 0.02mg 131%
Iron 10.84mg 2.43mg 105%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 113mg 67%
Copper 0.998mg 0.435mg 63%
Protein 32.48g 3.33g 58%
Manganese 0.209mg 1.5mg 56%
Fats 1.4g 33.49g 49%
Fiber 0g 9g 36%
Sodium 744mg 20mg 31%
Vitamin A 203µg 0µg 23%
Zinc 3.46mg 1.1mg 21%
Vitamin B6 0.27mg 0.054mg 17%
Calcium 180mg 14mg 17%
Vitamin B5 0.9mg 0.3mg 12%
Vitamin B3 2.189mg 0.54mg 10%
Calories 158kcal 354kcal 10%
Potassium 637mg 356mg 8%
Magnesium 60mg 32mg 7%
Vitamin C 8.5mg 3.3mg 6%
Carbs 1.64g 15.23g 5%
Vitamin B1 0.017mg 0.066mg 4%
Monounsaturated fat 0.162g 1.425g 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.268g 0.366g 1%
Folate 24µg 26µg 1%
Net carbs 1.64g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.364mg 0.039mg 0%
Threonine 1.398mg 0.121mg 0%
Isoleucine 1.414mg 0.131mg 0%
Leucine 2.287mg 0.247mg 0%
Lysine 2.427mg 0.147mg 0%
Methionine 0.733mg 0.062mg 0%
Phenylalanine 1.164mg 0.169mg 0%
Valine 1.419mg 0.202mg 0%
Histidine 0.624mg 0.077mg 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 Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
185%
Squid
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 29.462g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 59)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 724mg)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.