Squid vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between squid and egg whites
- Egg whites have less vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, zinc, and vitamin B6 than squid.
- Squid covers your daily need for vitamin B12, 221% more than egg whites.
These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +2471.4% |
| Contains more PotassiumPotassium | +290.8% |
| Contains more IronIron | +13450% |
| Contains more CopperCopper | +4239.1% |
| Contains more ZincZinc | +11433.3% |
| Contains more PhosphorusPhosphorus | +3766.7% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +348% |
| Contains less SodiumSodium | -77.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +325% |
| Contains more Vitamin B2Vitamin B2 | +293.8% |
| Contains more Vitamin B3Vitamin B3 | +1984.8% |
| Contains more Vitamin B5Vitamin B5 | +373.7% |
| Contains more Vitamin B6Vitamin B6 | +5300% |
| Contains more Vitamin B12Vitamin B12 | +5900% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.09µg | 221% |
| Iron | 10.84mg | 0.08mg | 135% |
| Selenium | 89.6µg | 20µg | 127% |
| Copper | 0.998mg | 0.023mg | 108% |
| Vitamin B2 | 1.729mg | 0.439mg | 99% |
| Phosphorus | 580mg | 15mg | 81% |
| Cholesterol | 224mg | 0mg | 75% |
| Protein | 32.48g | 10.9g | 43% |
| Zinc | 3.46mg | 0.03mg | 31% |
| Sodium | 744mg | 166mg | 25% |
| Vitamin A | 203µg | 0µg | 23% |
| Vitamin B6 | 0.27mg | 0.005mg | 20% |
| Calcium | 180mg | 7mg | 17% |
| Potassium | 637mg | 163mg | 14% |
| Vitamin B5 | 0.9mg | 0.19mg | 14% |
| Vitamin B3 | 2.189mg | 0.105mg | 13% |
| Magnesium | 60mg | 11mg | 12% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.011mg | 9% |
| Folate | 24µg | 4µg | 5% |
| Calories | 158kcal | 52kcal | 5% |
| Polyunsaturated fat | 0.268g | 0g | 2% |
| Fats | 1.4g | 0.17g | 2% |
| Vitamin B1 | 0.017mg | 0.004mg | 1% |
| Saturated fat | 0.236g | 0g | 1% |
| Carbs | 1.64g | 0.73g | 0% |
| Net carbs | 1.64g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Monounsaturated fat | 0.162g | 0g | 0% |
| Tryptophan | 0.364mg | 0.125mg | 0% |
| Threonine | 1.398mg | 0.449mg | 0% |
| Isoleucine | 1.414mg | 0.661mg | 0% |
| Leucine | 2.287mg | 1.016mg | 0% |
| Lysine | 2.427mg | 0.806mg | 0% |
| Methionine | 0.733mg | 0.399mg | 0% |
| Phenylalanine | 1.164mg | 0.686mg | 0% |
| Valine | 1.419mg | 0.809mg | 0% |
| Histidine | 0.624mg | 0.29mg | 0% |
| Fructose | 0.07g | 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
| Contains more ProteinProtein | +198% |
| Contains more FatsFats | +723.5% |
| Contains more CarbsCarbs | +124.7% |
| Contains more OtherOther | +433.3% |
| Contains more WaterWater | +43.3% |
