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  6. Squid vs. Garden cress

Squid vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between squid and garden cress

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus; however, garden cress has more vitamin A and vitamin C.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Cress, garden, raw.

Infographic

Squid vs Garden cress 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
7
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +122.2%
Contains more IronIron +733.8%
Contains more CopperCopper +487.1%
Contains more ZincZinc +1404.3%
Contains more PhosphorusPhosphorus +663.2%
Contains more SeleniumSelenium +9855.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +164.6%
~equal in Potassium ~606mg

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
4
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B5Vitamin B5 +271.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +711.8%
Contains more Vitamin AVitamin A +70.4%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg

All nutrients comparison - raw data values

Nutrient Squid Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.9µg 161%
Iron 10.84mg 1.3mg 119%
Vitamin B2 1.729mg 0.26mg 113%
Copper 0.998mg 0.17mg 92%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 76mg 72%
Vitamin C 8.5mg 69mg 67%
Protein 32.48g 2.6g 60%
Sodium 744mg 14mg 32%
Zinc 3.46mg 0.23mg 29%
Vitamin A 203µg 346µg 16%
Manganese 0.209mg 0.553mg 15%
Folate 24µg 80µg 14%
Vitamin B5 0.9mg 0.242mg 13%
Calcium 180mg 81mg 10%
Vitamin B3 2.189mg 1mg 7%
Calories 158kcal 32kcal 6%
Vitamin E 0.7mg 5%
Vitamin B1 0.017mg 0.08mg 5%
Magnesium 60mg 38mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Vitamin B6 0.27mg 0.247mg 2%
Potassium 637mg 606mg 1%
Carbs 1.64g 5.5g 1%
Fats 1.4g 0.7g 1%
Saturated fat 0.236g 0.023g 1%
Net carbs 1.64g 4.4g N/A
Sugar 4.4g N/A
Monounsaturated fat 0.162g 0.239g 0%
Polyunsaturated fat 0.268g 0.228g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +1149.2%
Contains more FatsFats +100%
Contains more OtherOther +86.7%
Contains more CarbsCarbs +235.4%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +47.5%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.