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  6. Squid vs. Plantain raw

Squid vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between squid and plantain raw?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than plantain raw.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Plantains, raw types in this comparison.

Infographic

Squid vs Plantain 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
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +1706.7%
Contains more CopperCopper +1132.1%
Contains more ZincZinc +2371.4%
Contains more PhosphorusPhosphorus +1605.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5873.3%
Contains less SodiumSodium -99.5%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +262.5%
Contains more Vitamin B2Vitamin B2 +3101.9%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +116.5%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B6Vitamin B6 +10.7%
~equal in Vitamin D ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Squid Plantain raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 1.5µg 160%
Vitamin B2 1.729mg 0.054mg 129%
Iron 10.84mg 0.6mg 128%
Copper 0.998mg 0.081mg 102%
Phosphorus 580mg 34mg 78%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.3g 62%
Sodium 744mg 4mg 32%
Zinc 3.46mg 0.14mg 30%
Calcium 180mg 3mg 18%
Vitamin A 203µg 56µg 16%
Vitamin B5 0.9mg 0.26mg 13%
Vitamin C 8.5mg 18.4mg 11%
Carbs 1.64g 31.89g 10%
Vitamin B3 2.189mg 0.686mg 9%
Fiber 0g 2.3g 9%
Manganese 0.209mg 9%
Magnesium 60mg 37mg 5%
Potassium 637mg 499mg 4%
Vitamin B1 0.017mg 0.052mg 3%
Choline 13.5mg 2%
Vitamin B6 0.27mg 0.299mg 2%
Calories 158kcal 122kcal 2%
Fats 1.4g 0.37g 2%
Vitamin E 0.14mg 1%
Vitamin K 0.7µg 1%
Folate 24µg 22µg 1%
Polyunsaturated fat 0.268g 0.069g 1%
Net carbs 1.64g 29.59g N/A
Sugar 15g N/A
Saturated fat 0.236g 0.143g 0%
Monounsaturated fat 0.162g 0.032g 0%
Tryptophan 0.364mg 0.015mg 0%
Threonine 1.398mg 0.034mg 0%
Isoleucine 1.414mg 0.036mg 0%
Leucine 2.287mg 0.059mg 0%
Lysine 2.427mg 0.06mg 0%
Methionine 0.733mg 0.017mg 0%
Phenylalanine 1.164mg 0.044mg 0%
Valine 1.419mg 0.046mg 0%
Histidine 0.624mg 0.064mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +2398.5%
Contains more FatsFats +278.4%
Contains more OtherOther +189.7%
Contains more CarbsCarbs +1844.5%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +288.4%
Contains less Sat. FatSaturated fat -39.4%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.