Squid vs. Grape leaves — In-Depth Nutrition Comparison
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Summary of differences between squid and grape leaves
- Squid has more vitamin B12, selenium, vitamin B2, iron, phosphorus, and copper; however, grape leaves are higher in vitamin A, manganese, and fiber.
- Grape leaves cover your daily need for vitamin A, 537% more than squid.
- Grape leaves have less cholesterol.
These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Grape leaves, raw.
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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 PotassiumPotassium | +134.2% |
| Contains more IronIron | +312.2% |
| Contains more CopperCopper | +140.5% |
| Contains more ZincZinc | +416.4% |
| Contains more PhosphorusPhosphorus | +537.4% |
| Contains more SeleniumSelenium | +9855.6% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +101.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +1266% |
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 B2Vitamin B2 | +388.4% |
| Contains more Vitamin B5Vitamin B5 | +289.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +30.6% |
| Contains more Vitamin AVitamin A | +577.8% |
| Contains more Vitamin B1Vitamin B1 | +135.3% |
| Contains more Vitamin B6Vitamin B6 | +48.1% |
| Contains more FolateFolate | +245.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 0.9µg | 161% |
| Vitamin A | 203µg | 1376µg | 130% |
| Manganese | 0.209mg | 2.855mg | 115% |
| Vitamin B2 | 1.729mg | 0.354mg | 106% |
| Iron | 10.84mg | 2.63mg | 103% |
| Vitamin K | 108.6µg | 91% | |
| Cholesterol | 224mg | 0mg | 75% |
| Phosphorus | 580mg | 91mg | 70% |
| Copper | 0.998mg | 0.415mg | 65% |
| Protein | 32.48g | 5.6g | 54% |
| Fiber | 0g | 11g | 44% |
| Sodium | 744mg | 9mg | 32% |
| Zinc | 3.46mg | 0.67mg | 25% |
| Calcium | 180mg | 363mg | 18% |
| Folate | 24µg | 83µg | 15% |
| Vitamin B5 | 0.9mg | 0.231mg | 13% |
| Vitamin E | 2mg | 13% | |
| Potassium | 637mg | 272mg | 11% |
| Vitamin B6 | 0.27mg | 0.4mg | 10% |
| Magnesium | 60mg | 95mg | 8% |
| Polyunsaturated fat | 0.268g | 1.065g | 5% |
| Carbs | 1.64g | 17.31g | 5% |
| Calories | 158kcal | 93kcal | 3% |
| Vitamin C | 8.5mg | 11.1mg | 3% |
| Vitamin B1 | 0.017mg | 0.04mg | 2% |
| Choline | 12.8mg | 2% | |
| Vitamin B3 | 2.189mg | 2.362mg | 1% |
| Fats | 1.4g | 2.12g | 1% |
| Net carbs | 1.64g | 6.31g | N/A |
| Sugar | 6.3g | N/A | |
| Saturated fat | 0.236g | 0.336g | 0% |
| Monounsaturated fat | 0.162g | 0.081g | 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 | 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
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more ProteinProtein | +480% |
| Contains more OtherOther | +103.6% |
| Contains more FatsFats | +51.4% |
| Contains more CarbsCarbs | +955.5% |
| Contains more WaterWater | +20% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
| Contains less Sat. FatSaturated fat | -29.8% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +297.4% |
