Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Gratin — In-Depth Nutrition Comparison

Compare

Important differences between squid and gratin

  • Gratin has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Squid has 33 times more selenium than gratin. Squid has 89.6µg of selenium, while gratin has 2.7µg.
  • Gratin is lower in cholesterol.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Squid vs Gratin 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
9
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%
Gratin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +51.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +1593.8%
Contains more CopperCopper +523.8%
Contains more ZincZinc +401.4%
Contains more PhosphorusPhosphorus +413.3%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +3218.5%
Contains less SodiumSodium -41.8%

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
7
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%
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin AVitamin A +217.2%
Contains more Vitamin B2Vitamin B2 +1390.5%
Contains more Vitamin B3Vitamin B3 +120.4%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin B6Vitamin B6 +55.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
Contains more Vitamin CVitamin C +16.5%
Contains more Vitamin B1Vitamin B1 +276.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +541.9%
Contains more OtherOther +61.5%
Contains more FatsFats +442.1%
Contains more CarbsCarbs +587.2%
Contains more WaterWater +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +1226.5%
~equal in Polyunsaturated fat ~0.276g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Gratin
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid Gratin DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 2.7µg 158%
Iron 10.84mg 0.64mg 128%
Vitamin B2 1.729mg 0.116mg 124%
Copper 0.998mg 0.16mg 93%
Phosphorus 580mg 113mg 67%
Cholesterol 224mg 23mg 67%
Protein 32.48g 5.06g 55%
Zinc 3.46mg 0.69mg 25%
Saturated fat 0.236g 4.733g 20%
Vitamin A 203µg 64µg 15%
Sodium 744mg 433mg 14%
Vitamin B5 0.9mg 0.387mg 10%
Magnesium 60mg 20mg 10%
Fats 1.4g 7.59g 10%
Potassium 637mg 396mg 7%
Fiber 0g 1.8g 7%
Vitamin B6 0.27mg 0.174mg 7%
Vitamin B3 2.189mg 0.993mg 7%
Calcium 180mg 119mg 6%
Monounsaturated fat 0.162g 2.149g 5%
Vitamin B1 0.017mg 0.064mg 4%
Folate 24µg 11µg 3%
Carbs 1.64g 11.27g 3%
Vitamin C 8.5mg 9.9mg 2%
Manganese 0.209mg 0.161mg 2%
Calories 158kcal 132kcal 1%
Net carbs 1.64g 9.47g N/A
Polyunsaturated fat 0.268g 0.276g 0%
Tryptophan 0.364mg 0.07mg 0%
Threonine 1.398mg 0.192mg 0%
Isoleucine 1.414mg 0.284mg 0%
Leucine 2.287mg 0.443mg 0%
Lysine 2.427mg 0.381mg 0%
Methionine 0.733mg 0.117mg 0%
Phenylalanine 1.164mg 0.254mg 0%
Valine 1.419mg 0.325mg 0%
Histidine 0.624mg 0.151mg 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 Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
14%
Gratin
Minerals Daily Need Coverage Score
185%
Squid
32%
Gratin

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.497g)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Gratin
Gratin is lower in Cholesterol (difference - 201mg)
Which food contains less Sodium?
Gratin
Gratin contains less Sodium (difference - 311mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.