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Squid vs. Halva — In-Depth Nutrition Comparison

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What are the main differences between squid and halva?

  • Squid is richer in vitamin B12, selenium, vitamin B2, and iron, while halva is higher in magnesium, vitamin B1, manganese, and copper.
  • Squid's daily need coverage for vitamin B12 is 223% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Candies, halavah, plain types in this comparison.

Infographic

Squid vs Halva 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
4
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%
Halva
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 156% 9.9% 17% 170% 401% 118% 260% 25% 114% 63%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +240.6%
Contains more IronIron +139.3%
Contains more SeleniumSelenium +679.1%
Contains more MagnesiumMagnesium +263.3%
Contains more CopperCopper +20.4%
Contains more ZincZinc +24.9%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +317.7%
~equal in Phosphorus ~607mg

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
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Halva
4
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 0.33% 0% 0% 0% 106% 20% 54% 10% 80% 5% 0% 49% 0%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1864.8%
Contains more Vitamin B5Vitamin B5 +417.2%
Contains more Vitamin B12Vitamin B12 +13400%
Contains more Vitamin B1Vitamin B1 +2394.1%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more FolateFolate +170.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Halva
2
12% 22% 60% 4% 2%
Protein: 12.49 g
Fats: 21.52 g
Carbs: 60.49 g
Water: 3.67 g
Other: 1.83 g
Contains more ProteinProtein +160%
Contains more WaterWater +1565.4%
Contains more OtherOther +83.6%
Contains more FatsFats +1437.1%
Contains more CarbsCarbs +3588.4%

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
Halva
2
20% 39% 41%
Saturated fat: Sat. Fat 4.127 g
Monounsaturated fat: Mono. Fat 8.194 g
Polyunsaturated fat: Poly. Fat 8.481 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +4958%
Contains more Poly. FatPolyunsaturated fat +3064.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Halva DV% diff.
Vitamin B12 5.4µg 0.04µg 223%
Selenium 89.6µg 11.5µg 142%
Vitamin B2 1.729mg 0.088mg 126%
Iron 10.84mg 4.53mg 79%
Cholesterol 224mg 0mg 75%
Polyunsaturated fat 0.268g 8.481g 55%
Protein 32.48g 12.49g 40%
Magnesium 60mg 218mg 38%
Vitamin B1 0.017mg 0.424mg 34%
Fats 1.4g 21.52g 31%
Manganese 0.209mg 0.873mg 29%
Sodium 744mg 195mg 24%
Copper 0.998mg 1.202mg 23%
Vitamin A 203µg 0µg 23%
Monounsaturated fat 0.162g 8.194g 20%
Carbs 1.64g 60.49g 20%
Saturated fat 0.236g 4.127g 18%
Fiber 0g 4.5g 18%
Calories 158kcal 469kcal 16%
Vitamin B5 0.9mg 0.174mg 15%
Calcium 180mg 33mg 15%
Potassium 637mg 187mg 13%
Folate 24µg 65µg 10%
Vitamin C 8.5mg 0.1mg 9%
Zinc 3.46mg 4.32mg 8%
Vitamin B6 0.27mg 0.348mg 6%
Phosphorus 580mg 607mg 4%
Vitamin B3 2.189mg 2.856mg 4%
Net carbs 1.64g 55.99g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Halva
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
25%
Halva
Minerals Daily Need Coverage Score
185%
Squid
133%
Halva

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.891g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 55)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is lower in Cholesterol?
Halva
Halva is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Halva
Halva contains less Sodium (difference - 549mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Halva - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167996/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.