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  6. Squid vs. Caviar

Squid vs. Caviar — In-Depth Nutrition Comparison

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Differences between squid and caviar

  • Squid has more copper, vitamin B2, selenium, phosphorus, and zinc, while caviar has more vitamin B12, magnesium, and vitamin B5.
  • Caviar's daily need coverage for vitamin B12 is 608% higher.
  • Caviar contains 9 times less copper than squid. Squid contains 0.998mg of copper, while caviar contains 0.11mg.
  • The amount of sodium in squid is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, caviar, black, and red, granular.

Infographic

Squid vs Caviar 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%
Caviar
Caviar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +251.9%
Contains more CopperCopper +807.3%
Contains more ZincZinc +264.2%
Contains more PhosphorusPhosphorus +62.9%
Contains less SodiumSodium -50.4%
Contains more ManganeseManganese +318%
Contains more SeleniumSelenium +36.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +52.8%
~equal in Iron ~11.88mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Caviar
Caviar
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +1724.2%
Contains more Vitamin AVitamin A +33.5%
Contains more Vitamin B1Vitamin B1 +1017.6%
Contains more Vitamin B5Vitamin B5 +288.9%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin B12Vitamin B12 +270.4%
Contains more FolateFolate +108.3%

All nutrients comparison - raw data values

Nutrient Squid Caviar DV% diff.
Vitamin B12 5.4µg 20µg 608%
Cholesterol 224mg 588mg 121%
Copper 0.998mg 0.11mg 99%
Choline 490.9mg 89%
Vitamin B2 1.729mg 0.62mg 85%
Magnesium 60mg 300mg 57%
Vitamin B5 0.9mg 3.5mg 52%
Polyunsaturated fat 0.268g 7.405g 48%
Selenium 89.6µg 65.5µg 44%
Sodium 744mg 1500mg 33%
Phosphorus 580mg 356mg 32%
Fats 1.4g 17.9g 25%
Zinc 3.46mg 0.95mg 23%
Saturated fat 0.236g 4.06g 17%
Protein 32.48g 24.6g 16%
Vitamin D* 117 IU 15%
Vitamin D 2.9µg 15%
Vitamin B1 0.017mg 0.19mg 14%
Potassium 637mg 181mg 13%
Iron 10.84mg 11.88mg 13%
Vitamin E 1.89mg 13%
Vitamin B3 2.189mg 0.12mg 13%
Monounsaturated fat 0.162g 4.631g 11%
Calcium 180mg 275mg 10%
Vitamin C 8.5mg 0mg 9%
Vitamin A 203µg 271µg 8%
Manganese 0.209mg 0.05mg 7%
Folate 24µg 50µg 7%
Calories 158kcal 264kcal 5%
Vitamin B6 0.27mg 0.32mg 4%
Carbs 1.64g 4g 1%
Vitamin K 0.6µg 1%
Protein per 100 calories 21g 9.3g N/A
Calories per 10 g protein 49kcal 107kcal N/A
Weight per 100 calories 63g 38g N/A
Unsaturated / Saturated Fat ratio 1.8 3 N/A
Net carbs 1.64g 4g N/A
Tryptophan 0.364mg 0.323mg 0%
Threonine 1.398mg 1.263mg 0%
Isoleucine 1.414mg 1.035mg 0%
Leucine 2.287mg 2.133mg 0%
Lysine 2.427mg 1.834mg 0%
Methionine 0.733mg 0.646mg 0%
Phenylalanine 1.164mg 1.071mg 0%
Valine 1.419mg 1.263mg 0%
Histidine 0.624mg 0.649mg 0%
Omega-3 - EPA 0.078g 2.741g N/A
Omega-3 - DHA 0.132g 3.8g N/A
Omega-3 - DPA 0.012g 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more ProteinProtein +32%
Contains more WaterWater +28.7%
Contains more FatsFats +1178.6%
Contains more CarbsCarbs +143.9%
Contains more OtherOther +78.6%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2758.6%
Contains more Poly. FatPolyunsaturated fat +2663.1%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.