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Squid vs. Dill — In-Depth Nutrition Comparison

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The main differences between squid and dill

  • Squid is richer in vitamin B12, vitamin B2, copper, phosphorus, and iron, yet dill is richer in vitamin A, vitamin C, manganese, and folate.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Dill weed, fresh.

Infographic

Squid vs Dill 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
5
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%
Dill
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 62% 65% 247% 49% 25% 28% 8% 165% 0%
Contains more IronIron +64.5%
Contains more CopperCopper +583.6%
Contains more ZincZinc +280.2%
Contains more PhosphorusPhosphorus +778.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +15.9%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +504.8%
~equal in Magnesium ~55mg

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
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%
Dill
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 283% 129% 0% 0% 15% 68% 29% 24% 43% 0% 0% 113% 0%
Contains more Vitamin B2Vitamin B2 +484.1%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +90.1%
Contains more Vitamin B1Vitamin B1 +241.2%
Contains more FolateFolate +525%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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
Dill
2
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 g
Contains more ProteinProtein +838.7%
Contains more FatsFats +25%
Contains more OtherOther +37.1%
Contains more CarbsCarbs +328%
Contains more WaterWater +40.6%

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
Dill
2
6% 84% 10%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.802 g
Polyunsaturated fat: Poly. Fat 0.095 g
Contains more Poly. FatPolyunsaturated fat +182.1%
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +395.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Dill DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 0.296mg 110%
Copper 0.998mg 0.146mg 95%
Vitamin C 8.5mg 85mg 85%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 66mg 73%
Protein 32.48g 3.46g 58%
Iron 10.84mg 6.59mg 53%
Manganese 0.209mg 1.264mg 46%
Folate 24µg 150µg 32%
Sodium 744mg 61mg 30%
Zinc 3.46mg 0.91mg 23%
Vitamin A 203µg 386µg 20%
Vitamin B5 0.9mg 0.397mg 10%
Fiber 0g 2.1g 8%
Vitamin B6 0.27mg 0.185mg 7%
Calories 158kcal 43kcal 6%
Vitamin B3 2.189mg 1.57mg 4%
Potassium 637mg 738mg 3%
Vitamin B1 0.017mg 0.058mg 3%
Calcium 180mg 208mg 3%
Carbs 1.64g 7.02g 2%
Monounsaturated fat 0.162g 0.802g 2%
Magnesium 60mg 55mg 1%
Saturated fat 0.236g 0.06g 1%
Polyunsaturated fat 0.268g 0.095g 1%
Fats 1.4g 1.12g 0%
Net carbs 1.64g 4.92g N/A
Tryptophan 0.364mg 0.014mg 0%
Threonine 1.398mg 0.068mg 0%
Isoleucine 1.414mg 0.195mg 0%
Leucine 2.287mg 0.159mg 0%
Lysine 2.427mg 0.246mg 0%
Methionine 0.733mg 0.011mg 0%
Phenylalanine 1.164mg 0.065mg 0%
Valine 1.419mg 0.154mg 0%
Histidine 0.624mg 0.071mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Dill
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
54%
Dill
Minerals Daily Need Coverage Score
185%
Squid
69%
Dill

Comparison summary

Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 15)
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?
Dill
Dill is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 683mg)
Which food is lower in Saturated fat?
Dill
Dill is lower in Saturated fat (difference - 0.176g)
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. Dill - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/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.