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Squid vs. Crackers — In-Depth Nutrition Comparison

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How are squid and crackers different?

  • Squid has more vitamin B12, selenium, copper, vitamin B2, iron, phosphorus, and zinc; however, crackers are richer in vitamin B1.
  • Squid covers your daily need for vitamin B12, 225% more than crackers.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Crackers, standard snack-type, regular types were used in this article.

Infographic

Squid vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +439.8%
Contains more IronIron +169%
Contains more CopperCopper +859.6%
Contains more ZincZinc +606.1%
Contains more PhosphorusPhosphorus +133.9%
Contains more SeleniumSelenium +1237.3%
Contains more ManganeseManganese +134.9%
~equal in Sodium ~726mg

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
6
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +279.2%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2347.1%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more FolateFolate +283.3%
~equal in Vitamin D ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +389.2%
Contains more WaterWater +1846.5%
Contains more OtherOther +34.9%
Contains more FatsFats +1787.9%
Contains more CarbsCarbs +3637.8%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +3945.1%
Contains more Poly. FatPolyunsaturated fat +4801.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Crackers
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 Crackers DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 6.7µg 151%
Copper 0.998mg 0.104mg 99%
Vitamin B2 1.729mg 0.456mg 98%
Polyunsaturated fat 0.268g 13.137g 86%
Iron 10.84mg 4.03mg 85%
Cholesterol 224mg 0mg 75%
Vitamin K 69.3µg 58%
Protein 32.48g 6.64g 52%
Phosphorus 580mg 248mg 47%
Fats 1.4g 26.43g 39%
Vitamin B1 0.017mg 0.416mg 33%
Zinc 3.46mg 0.49mg 27%
Saturated fat 0.236g 5.562g 24%
Vitamin A 203µg 0µg 23%
Starch 49.69g 20%
Carbs 1.64g 61.3g 20%
Vitamin E 3.03mg 20%
Calories 158kcal 510kcal 18%
Folate 24µg 92µg 17%
Monounsaturated fat 0.162g 6.553g 16%
Vitamin B6 0.27mg 0.063mg 16%
Potassium 637mg 118mg 15%
Vitamin B3 2.189mg 4.352mg 14%
Manganese 0.209mg 0.491mg 12%
Vitamin B5 0.9mg 0.417mg 10%
Magnesium 60mg 18mg 10%
Fiber 0g 2.3g 9%
Vitamin C 8.5mg 0mg 9%
Calcium 180mg 120mg 6%
Choline 9.6mg 2%
Sodium 744mg 726mg 1%
Net carbs 1.64g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.364mg 0.084mg 0%
Threonine 1.398mg 0.193mg 0%
Isoleucine 1.414mg 0.246mg 0%
Leucine 2.287mg 0.471mg 0%
Lysine 2.427mg 0.103mg 0%
Methionine 0.733mg 0.112mg 0%
Phenylalanine 1.164mg 0.331mg 0%
Valine 1.419mg 0.294mg 0%
Histidine 0.624mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
185%
Squid
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 8.18g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.326g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 63)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Crackers
Crackers contains less Sodium (difference - 18mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.