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  6. Squid vs. Dried fruit

Squid vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between squid and dried fruit

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus, while dried fruit has more vitamin A and 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
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +227.3%
Contains more IronIron +307.5%
Contains more CopperCopper +191%
Contains more ZincZinc +787.2%
Contains more PhosphorusPhosphorus +716.9%
Contains more SeleniumSelenium +3972.7%
Contains more PotassiumPotassium +82.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +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
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%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +12.8%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B2Vitamin B2 +2236.5%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +88.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more Vitamin B3Vitamin B3 +18.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Dried fruit DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 2.2µg 159%
Vitamin B2 1.729mg 0.074mg 127%
Iron 10.84mg 2.66mg 102%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.343mg 73%
Phosphorus 580mg 71mg 73%
Protein 32.48g 3.39g 58%
Sodium 744mg 10mg 32%
Vitamin E 4.33mg 29%
Fiber 0g 7.3g 29%
Zinc 3.46mg 0.39mg 28%
Carbs 1.64g 62.64g 20%
Fructose 12.47g 16%
Potassium 637mg 1162mg 15%
Calcium 180mg 55mg 13%
Vitamin B6 0.27mg 0.143mg 10%
Vitamin C 8.5mg 1mg 8%
Vitamin B5 0.9mg 0.516mg 8%
Magnesium 60mg 32mg 7%
Folate 24µg 10µg 4%
Calories 158kcal 241kcal 4%
Vitamin B3 2.189mg 2.589mg 3%
Vitamin A 203µg 180µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Fats 1.4g 0.51g 1%
Saturated fat 0.236g 0.017g 1%
Polyunsaturated fat 0.268g 0.074g 1%
Manganese 0.209mg 0.235mg 1%
Net carbs 1.64g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Vitamin B1 0.017mg 0.015mg 0%
Monounsaturated fat 0.162g 0.074g 0%
Tryptophan 0.364mg 0.016mg 0%
Threonine 1.398mg 0.073mg 0%
Isoleucine 1.414mg 0.063mg 0%
Leucine 2.287mg 0.105mg 0%
Lysine 2.427mg 0.083mg 0%
Methionine 0.733mg 0.015mg 0%
Phenylalanine 1.164mg 0.062mg 0%
Valine 1.419mg 0.078mg 0%
Histidine 0.624mg 0.047mg 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
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
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 ProteinProtein +858.1%
Contains more FatsFats +174.5%
Contains more WaterWater +97.9%
Contains more OtherOther +30.7%
Contains more CarbsCarbs +3719.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +118.9%
Contains more Poly. FatPolyunsaturated fat +262.2%
Contains less Sat. FatSaturated fat -92.8%

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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. 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.