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Squid vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between squid and dates?

  • Squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, while dates are higher in fiber.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Dates, deglet noor types in this comparison.

Infographic

Squid vs Dates 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
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%
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +361.5%
Contains more IronIron +962.7%
Contains more CopperCopper +384.5%
Contains more ZincZinc +1093.1%
Contains more PhosphorusPhosphorus +835.5%
Contains more SeleniumSelenium +2886.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +25.4%
~equal in Potassium ~656mg

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
8
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%
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2519.7%
Contains more Vitamin B3Vitamin B3 +71.8%
Contains more Vitamin B5Vitamin B5 +52.8%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +205.9%
~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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1225.7%
Contains more FatsFats +259%
Contains more WaterWater +197.7%
Contains more OtherOther +110%
Contains more CarbsCarbs +4475%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +1310.5%
Contains less Sat. FatSaturated fat -86.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Dates DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 3µg 157%
Vitamin B2 1.729mg 0.066mg 128%
Iron 10.84mg 1.02mg 123%
Copper 0.998mg 0.206mg 88%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 62mg 74%
Protein 32.48g 2.45g 60%
Fiber 0g 8g 32%
Sodium 744mg 2mg 32%
Zinc 3.46mg 0.29mg 29%
Carbs 1.64g 75.03g 24%
Fructose 19.56g 24%
Vitamin A 203µg 0µg 23%
Calcium 180mg 39mg 14%
Vitamin C 8.5mg 0.4mg 9%
Vitamin B6 0.27mg 0.165mg 8%
Calories 158kcal 282kcal 6%
Vitamin B5 0.9mg 0.589mg 6%
Vitamin B3 2.189mg 1.274mg 6%
Magnesium 60mg 43mg 4%
Vitamin B1 0.017mg 0.052mg 3%
Manganese 0.209mg 0.262mg 2%
Fats 1.4g 0.39g 2%
Vitamin K 2.7µg 2%
Polyunsaturated fat 0.268g 0.019g 2%
Potassium 637mg 656mg 1%
Folate 24µg 19µg 1%
Choline 6.3mg 1%
Saturated fat 0.236g 0.032g 1%
Net carbs 1.64g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Monounsaturated fat 0.162g 0.036g 0%
Tryptophan 0.364mg 0.012mg 0%
Threonine 1.398mg 0.043mg 0%
Isoleucine 1.414mg 0.049mg 0%
Leucine 2.287mg 0.084mg 0%
Lysine 2.427mg 0.066mg 0%
Methionine 0.733mg 0.022mg 0%
Phenylalanine 1.164mg 0.05mg 0%
Valine 1.419mg 0.071mg 0%
Histidine 0.624mg 0.032mg 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 Dates
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
12%
Dates
Minerals Daily Need Coverage Score
185%
Squid
29%
Dates

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 42)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 742mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.204g)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.