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Squid vs. Endive — In-Depth Nutrition Comparison

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Important differences between squid and endive

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus; however, endive has more vitamin A and folate.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Endive, raw.

Infographic

Squid vs Endive 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%
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +246.2%
Contains more PotassiumPotassium +102.9%
Contains more IronIron +1206%
Contains more CopperCopper +908.1%
Contains more ZincZinc +338%
Contains more PhosphorusPhosphorus +1971.4%
Contains more SeleniumSelenium +44700%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +101%

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
6
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%
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin AVitamin A +88%
Contains more Vitamin B2Vitamin B2 +2205.3%
Contains more Vitamin B3Vitamin B3 +447.3%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more FolateFolate +491.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +2498.4%
Contains more FatsFats +600%
Contains more OtherOther +138.3%
Contains more CarbsCarbs +104.3%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +3950%
Contains more Poly. FatPolyunsaturated fat +208%
Contains less Sat. FatSaturated fat -79.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Endive
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Endive DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin K 231µg 193%
Selenium 89.6µg 0.2µg 163%
Vitamin B2 1.729mg 0.075mg 127%
Iron 10.84mg 0.83mg 125%
Copper 0.998mg 0.099mg 100%
Phosphorus 580mg 28mg 79%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.25g 62%
Sodium 744mg 22mg 31%
Folate 24µg 142µg 30%
Zinc 3.46mg 0.79mg 24%
Vitamin B6 0.27mg 0.02mg 19%
Calcium 180mg 52mg 13%
Fiber 0g 3.1g 12%
Magnesium 60mg 15mg 11%
Vitamin B3 2.189mg 0.4mg 11%
Vitamin A 203µg 108µg 11%
Potassium 637mg 314mg 10%
Manganese 0.209mg 0.42mg 9%
Calories 158kcal 17kcal 7%
Vitamin B1 0.017mg 0.08mg 5%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Vitamin C 8.5mg 6.5mg 2%
Fats 1.4g 0.2g 2%
Carbs 1.64g 3.35g 1%
Saturated fat 0.236g 0.048g 1%
Polyunsaturated fat 0.268g 0.087g 1%
Net carbs 1.64g 0.25g N/A
Sugar 0.25g N/A
Vitamin B5 0.9mg 0.9mg 0%
Monounsaturated fat 0.162g 0.004g 0%
Tryptophan 0.364mg 0.005mg 0%
Threonine 1.398mg 0.05mg 0%
Isoleucine 1.414mg 0.072mg 0%
Leucine 2.287mg 0.098mg 0%
Lysine 2.427mg 0.063mg 0%
Methionine 0.733mg 0.014mg 0%
Phenylalanine 1.164mg 0.053mg 0%
Valine 1.419mg 0.063mg 0%
Histidine 0.624mg 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Endive
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
66%
Endive
Minerals Daily Need Coverage Score
185%
Squid
21%
Endive

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 45)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Endive
Endive is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Endive
Endive is lower in Saturated fat (difference - 0.188g)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.