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Squid vs. Cookie dough — In-Depth Nutrition Comparison

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Differences between squid and cookie dough

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, while cookie dough has more manganese.
  • Squid's daily need coverage for vitamin B12 is 223% higher.
  • Cookie dough contains 12 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while cookie dough contains 0.148mg.
  • The amount of cholesterol in cookie dough is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Cookies, oatmeal, refrigerated dough.

Infographic

Squid vs Cookie dough infographic
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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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +480.6%
Contains more PotassiumPotassium +333.3%
Contains more IronIron +406.5%
Contains more CopperCopper +807.3%
Contains more ZincZinc +440.6%
Contains more PhosphorusPhosphorus +457.7%
Contains more SeleniumSelenium +884.6%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +266%

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4975%
Contains more Vitamin B2Vitamin B2 +1068.2%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +141.9%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more Vitamin B12Vitamin B12 +13400%
Contains more Vitamin B1Vitamin B1 +1276.5%
Contains more FolateFolate +45.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Cookie dough DV% diff.
Vitamin B12 5.4µg 0.04µg 223%
Selenium 89.6µg 9.1µg 146%
Vitamin B2 1.729mg 0.148mg 122%
Iron 10.84mg 2.14mg 109%
Copper 0.998mg 0.11mg 99%
Phosphorus 580mg 104mg 68%
Cholesterol 224mg 24mg 67%
Protein 32.48g 5.4g 54%
Fats 1.4g 18.9g 27%
Zinc 3.46mg 0.64mg 26%
Monounsaturated fat 0.162g 10.531g 26%
Manganese 0.209mg 0.765mg 24%
Vitamin A 203µg 4µg 22%
Saturated fat 0.236g 4.751g 21%
Sodium 744mg 294mg 20%
Carbs 1.64g 59.1g 19%
Vitamin B6 0.27mg 0.041mg 18%
Vitamin B1 0.017mg 0.234mg 18%
Calcium 180mg 31mg 15%
Polyunsaturated fat 0.268g 2.592g 15%
Potassium 637mg 147mg 14%
Calories 158kcal 424kcal 13%
Vitamin B5 0.9mg 0.372mg 11%
Fiber 0g 2.5g 10%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 28mg 8%
Folate 24µg 35µg 3%
Vitamin B3 2.189mg 1.865mg 2%
Net carbs 1.64g 56.6g N/A
Tryptophan 0.364mg 0.088mg 0%
Threonine 1.398mg 0.177mg 0%
Isoleucine 1.414mg 0.227mg 0%
Leucine 2.287mg 0.414mg 0%
Lysine 2.427mg 0.257mg 0%
Methionine 0.733mg 0.122mg 0%
Phenylalanine 1.164mg 0.278mg 0%
Valine 1.419mg 0.291mg 0%
Histidine 0.624mg 0.125mg 0%
Omega-3 - EPA 0.078g 0.001g N/A
Omega-3 - DHA 0.132g 0.001g N/A
Omega-3 - DPA 0.012g 0g N/A

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +501.5%
Contains more WaterWater +299.5%
Contains more OtherOther +158.5%
Contains more FatsFats +1250%
Contains more CarbsCarbs +3503.7%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +6400.6%
Contains more Poly. FatPolyunsaturated fat +867.2%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.