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Squid vs. Durian — In-Depth Nutrition Comparison

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Differences between squid and durian

  • Squid has more vitamin B12, iron, vitamin B2, copper, phosphorus, zinc, and calcium, while durian has more vitamin B1.
  • 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 Durian, raw or frozen.

Infographic

Squid vs Durian 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
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%
Durian
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 38% 16% 69% 7.6% 17% 0.26% 42% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +2420.9%
Contains more CopperCopper +382.1%
Contains more ZincZinc +1135.7%
Contains more PhosphorusPhosphorus +1387.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +55.5%

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%
Durian
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 66% 0.67% 0% 0% 94% 46% 20% 14% 73% 0% 0% 27% 0%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +764.5%
Contains more Vitamin B3Vitamin B3 +103.8%
Contains more Vitamin B5Vitamin B5 +291.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +131.8%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +50%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Durian
3
5% 27% 65%
Protein: 1.47 g
Fats: 5.33 g
Carbs: 27.09 g
Water: 64.99 g
Other: 1.12 g
Contains more ProteinProtein +2109.5%
Contains more OtherOther +200%
Contains more FatsFats +280.7%
Contains more CarbsCarbs +1551.8%
~equal in Water ~64.99g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Durian
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 Durian DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Iron 10.84mg 0.43mg 130%
Vitamin B2 1.729mg 0.2mg 118%
Copper 0.998mg 0.207mg 88%
Phosphorus 580mg 39mg 77%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.47g 62%
Sodium 744mg 2mg 32%
Vitamin B1 0.017mg 0.374mg 30%
Zinc 3.46mg 0.28mg 29%
Vitamin A 203µg 2µg 22%
Calcium 180mg 6mg 17%
Fiber 0g 3.8g 15%
Vitamin B5 0.9mg 0.23mg 13%
Vitamin C 8.5mg 19.7mg 12%
Carbs 1.64g 27.09g 8%
Magnesium 60mg 30mg 7%
Vitamin B3 2.189mg 1.074mg 7%
Potassium 637mg 436mg 6%
Fats 1.4g 5.33g 6%
Manganese 0.209mg 0.325mg 5%
Vitamin B6 0.27mg 0.316mg 4%
Folate 24µg 36µg 3%
Polyunsaturated fat 0.268g 2%
Calories 158kcal 147kcal 1%
Saturated fat 0.236g 1%
Net carbs 1.64g 23.29g N/A
Monounsaturated fat 0.162g 0%
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%
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 Durian
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
26%
Durian
Minerals Daily Need Coverage Score
185%
Squid
21%
Durian

Comparison summary

Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 49)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Durian
Durian is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Durian
Durian contains less Sodium (difference - 742mg)
Which food is lower in Saturated fat?
Durian
Durian is lower in Saturated fat (difference - 0.236g)
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. Durian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168192/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.