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Squid vs. Crouton — In-Depth Nutrition Comparison

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Differences between squid and crouton

  • Squid has more vitamin B12, vitamin B2, selenium, copper, iron, phosphorus, and zinc, while crouton has more vitamin B1 and folate.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Croutons, plain.

Infographic

Squid vs Crouton 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
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +93.5%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +413.7%
Contains more IronIron +165.7%
Contains more CopperCopper +512.3%
Contains more ZincZinc +288.8%
Contains more PhosphorusPhosphorus +404.3%
Contains more SeleniumSelenium +138.9%
Contains more ManganeseManganese +139.2%
~equal in Sodium ~698mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +535.7%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3564.7%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more FolateFolate +450%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +172.9%
Contains more WaterWater +1011.3%
Contains more OtherOther +34.4%
Contains more FatsFats +371.4%
Contains more CarbsCarbs +4381.7%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -84.4%
Contains more Mono. FatMonounsaturated fat +1788.3%
Contains more Poly. FatPolyunsaturated fat +375%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Crouton
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Crouton DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin B2 1.729mg 0.272mg 112%
Selenium 89.6µg 37.5µg 95%
Copper 0.998mg 0.163mg 93%
Iron 10.84mg 4.08mg 85%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 115mg 66%
Vitamin B1 0.017mg 0.623mg 51%
Protein 32.48g 11.9g 41%
Folate 24µg 132µg 27%
Carbs 1.64g 73.5g 24%
Vitamin A 203µg 0µg 23%
Zinc 3.46mg 0.89mg 23%
Vitamin B3 2.189mg 5.439mg 20%
Fiber 0g 5.1g 20%
Vitamin B6 0.27mg 0.026mg 19%
Potassium 637mg 124mg 15%
Manganese 0.209mg 0.5mg 13%
Calories 158kcal 407kcal 12%
Calcium 180mg 76mg 10%
Vitamin B5 0.9mg 0.429mg 9%
Vitamin C 8.5mg 0mg 9%
Fats 1.4g 6.6g 8%
Magnesium 60mg 31mg 7%
Monounsaturated fat 0.162g 3.059g 7%
Polyunsaturated fat 0.268g 1.273g 7%
Saturated fat 0.236g 1.51g 6%
Sodium 744mg 698mg 2%
Net carbs 1.64g 68.4g N/A
Tryptophan 0.364mg 0.14mg 0%
Threonine 1.398mg 0.337mg 0%
Isoleucine 1.414mg 0.456mg 0%
Leucine 2.287mg 0.832mg 0%
Lysine 2.427mg 0.278mg 0%
Methionine 0.733mg 0.211mg 0%
Phenylalanine 1.164mg 0.586mg 0%
Valine 1.419mg 0.514mg 0%
Histidine 0.624mg 0.255mg 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 Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
185%
Squid
70%
Crouton

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.274g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 72)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Crouton
Crouton contains less Sodium (difference - 46mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.