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  6. Squid vs. Dulce de Leche

Squid vs. Dulce de Leche — In-Depth Nutrition Comparison

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The main differences between squid and dulce de Leche

  • Squid is richer than dulce de Leche in vitamin B12, selenium, iron, copper, vitamin B2, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for squid is 212% higher.
  • Squid contains 250 times more copper than dulce de Leche. Squid contains 0.998mg of copper, while dulce de Leche contains 0.004mg.
  • Dulce de Leche contains less cholesterol.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Dulce de Leche.

Infographic

Squid vs Dulce de Leche 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
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +172.7%
Contains more PotassiumPotassium +82%
Contains more IronIron +6276.5%
Contains more CopperCopper +24850%
Contains more ZincZinc +338%
Contains more PhosphorusPhosphorus +200.5%
Contains more ManganeseManganese +10350%
Contains more SeleniumSelenium +3218.5%
Contains more CalciumCalcium +39.4%
Contains less SodiumSodium -82.7%

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
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +226.9%
Contains more Vitamin AVitamin A +174.3%
Contains more Vitamin B2Vitamin B2 +326.9%
Contains more Vitamin B3Vitamin B3 +942.4%
Contains more Vitamin B6Vitamin B6 +1587.5%
Contains more Vitamin B12Vitamin B12 +1641.9%
Contains more FolateFolate +118.2%
~equal in Vitamin B1 ~0.016mg
~equal in Vitamin B5 ~0.835mg

All nutrients comparison - raw data values

Nutrient Squid Dulce de Leche DV% diff.
Vitamin B12 5.4µg 0.31µg 212%
Selenium 89.6µg 2.7µg 158%
Iron 10.84mg 0.17mg 133%
Copper 0.998mg 0.004mg 110%
Vitamin B2 1.729mg 0.405mg 102%
Cholesterol 224mg 29mg 65%
Phosphorus 580mg 193mg 55%
Protein 32.48g 6.84g 51%
Sodium 744mg 129mg 27%
Zinc 3.46mg 0.79mg 24%
Vitamin B6 0.27mg 0.016mg 20%
Saturated fat 0.236g 4.534g 20%
Carbs 1.64g 55.35g 18%
Choline 89.1mg 16%
Vitamin A 203µg 74µg 14%
Vitamin B3 2.189mg 0.21mg 12%
Manganese 0.209mg 0.002mg 9%
Magnesium 60mg 22mg 9%
Fats 1.4g 7.35g 9%
Calories 158kcal 315kcal 8%
Potassium 637mg 350mg 8%
Vitamin C 8.5mg 2.6mg 7%
Calcium 180mg 251mg 7%
Monounsaturated fat 0.162g 2.143g 5%
Folate 24µg 11µg 3%
Vitamin D 0.2µg 1%
Polyunsaturated fat 0.268g 0.375g 1%
Vitamin K 1.3µg 1%
Vitamin E 0.2mg 1%
Vitamin D 6IU 1%
Vitamin B5 0.9mg 0.835mg 1%
Net carbs 1.64g 55.35g N/A
Sugar 49.74g N/A
Vitamin B1 0.017mg 0.016mg 0%
Trans fat 0.364g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0.078g 0.004g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.012g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +374.9%
Contains more WaterWater +112.9%
Contains more OtherOther +92%
Contains more FatsFats +425%
Contains more CarbsCarbs +3275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +1222.8%
Contains more Poly. FatPolyunsaturated fat +39.9%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.