Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Dried fruit

Squid vs. Dried fruit — In-Depth Nutrition Comparison

Compare

Differences between Squid and Dried fruit

  • Squid has more Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, and Zinc, while Dried fruit has more Fiber.
  • 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 Apricots, dried, sulfured, uncooked.

Infographic

Squid vs Dried fruit 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
:
3
Dried fruit
Dried fruit
Contains more Calcium +227.3%
Contains more Iron +307.5%
Contains more Magnesium +87.5%
Contains more Phosphorus +716.9%
Contains more Zinc +787.2%
Contains more Copper +191%
Contains more Selenium +3972.7%
Contains more Potassium +82.4%
Contains less Sodium -98.7%
Contains more Manganese +12.4%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +227.3%
Contains more Iron +307.5%
Contains more Magnesium +87.5%
Contains more Phosphorus +716.9%
Contains more Zinc +787.2%
Contains more Copper +191%
Contains more Selenium +3972.7%
Contains more Potassium +82.4%
Contains less Sodium -98.7%
Contains more Manganese +12.4%

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
7
:
5
Dried fruit
Dried fruit
Contains more Vitamin C +750%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +2236.5%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +88.8%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +433.9%
Contains more Vitamin B3 +18.3%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +750%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B2 +2236.5%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +88.8%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +433.9%
Contains more Vitamin B3 +18.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
:
1
Dried fruit
Dried fruit
Contains more Protein +858.1%
Contains more Fats +174.5%
Contains more Water +97.9%
Contains more Other +30.7%
Contains more Carbs +3719.5%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +858.1%
Contains more Fats +174.5%
Contains more Water +97.9%
Contains more Other +30.7%
Contains more Carbs +3719.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +262.2%
Contains less Saturated Fat -92.8%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +262.2%
Contains less Saturated Fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Dried fruit Opinion
Net carbs 1.64g 55.34g Dried fruit
Protein 32.48g 3.39g Squid
Fats 1.4g 0.51g Squid
Carbs 1.64g 62.64g Dried fruit
Calories 158kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Squid
Fiber 0g 7.3g Dried fruit
Calcium 180mg 55mg Squid
Iron 10.84mg 2.66mg Squid
Magnesium 60mg 32mg Squid
Phosphorus 580mg 71mg Squid
Potassium 637mg 1162mg Dried fruit
Sodium 744mg 10mg Dried fruit
Zinc 3.46mg 0.39mg Squid
Copper 0.998mg 0.343mg Squid
Manganese 0.209mg 0.235mg Dried fruit
Selenium 89.6µg 2.2µg Squid
Vitamin A 675IU 3604IU Dried fruit
Vitamin A RAE 203µg 180µg Squid
Vitamin E 4.33mg Dried fruit
Vitamin C 8.5mg 1mg Squid
Vitamin B1 0.017mg 0.015mg Squid
Vitamin B2 1.729mg 0.074mg Squid
Vitamin B3 2.189mg 2.589mg Dried fruit
Vitamin B5 0.9mg 0.516mg Squid
Vitamin B6 0.27mg 0.143mg Squid
Folate 24µg 10µg Squid
Vitamin B12 5.4µg 0µg Squid
Vitamin K 3.1µg Dried fruit
Tryptophan 0.364mg 0.016mg Squid
Threonine 1.398mg 0.073mg Squid
Isoleucine 1.414mg 0.063mg Squid
Leucine 2.287mg 0.105mg Squid
Lysine 2.427mg 0.083mg Squid
Methionine 0.733mg 0.015mg Squid
Phenylalanine 1.164mg 0.062mg Squid
Valine 1.419mg 0.078mg Squid
Histidine 0.624mg 0.047mg Squid
Cholesterol 224mg 0mg Dried fruit
Saturated Fat 0.236g 0.017g Dried fruit
Omega-3 - DHA 0.132g 0g Squid
Omega-3 - EPA 0.078g 0g Squid
Omega-3 - DPA 0.012g 0g Squid
Monounsaturated Fat 0.162g 0.074g Squid
Polyunsaturated fat 0.268g 0.074g Squid

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

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
110%
Squid
38%
Dried fruit
Minerals Daily Need Coverage Score
185%
Squid
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 31)
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 contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 734mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.219g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.