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Squid vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between squid and olive oil

  • Olive oil has less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Olive oil is lower in cholesterol.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Oil, olive, salad or cooking.

Infographic

Squid vs Olive oil 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% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +17900%
Contains more PotassiumPotassium +63600%
Contains more IronIron +1835.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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
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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7042.9%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +44937.7%
Contains more Poly. FatPolyunsaturated fat +3826.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Olive oil DV% diff.
Vitamin B12 5.4µg 0µg 225%
Monounsaturated fat 0.162g 72.961g 182%
Selenium 89.6µg 0µg 163%
Fats 1.4g 100g 152%
Vitamin B2 1.729mg 0mg 133%
Iron 10.84mg 0.56mg 129%
Copper 0.998mg 0mg 111%
Vitamin E 14.35mg 96%
Phosphorus 580mg 0mg 83%
Cholesterol 224mg 0mg 75%
Polyunsaturated fat 0.268g 10.523g 68%
Protein 32.48g 0g 65%
Saturated fat 0.236g 13.808g 62%
Vitamin K 60.2µg 50%
Calories 158kcal 884kcal 36%
Sodium 744mg 2mg 32%
Zinc 3.46mg 0mg 31%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 0mg 21%
Potassium 637mg 1mg 19%
Vitamin B5 0.9mg 0mg 18%
Calcium 180mg 1mg 18%
Vitamin B3 2.189mg 0mg 14%
Magnesium 60mg 0mg 14%
Manganese 0.209mg 0mg 9%
Vitamin C 8.5mg 0mg 9%
Folate 24µg 0µg 6%
Vitamin B1 0.017mg 0mg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Choline 0.3mg 0%
Tryptophan 0.364mg 0mg 0%
Threonine 1.398mg 0mg 0%
Isoleucine 1.414mg 0mg 0%
Leucine 2.287mg 0mg 0%
Lysine 2.427mg 0mg 0%
Methionine 0.733mg 0mg 0%
Phenylalanine 1.164mg 0mg 0%
Valine 1.419mg 0mg 0%
Histidine 0.624mg 0mg 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 Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
185%
Squid
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 13.572g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.4)
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?
Olive oil
Olive oil is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 742mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.