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Squid vs. Jerky — In-Depth Nutrition Comparison

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Differences between squid and jerky

  • Squid has more vitamin B12, selenium, vitamin B2, copper, and iron, while jerky has more zinc and folate.
  • Squid's daily need coverage for vitamin B12 is 184% higher.
  • Jerky contains 12 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while jerky contains 0.142mg.
  • The amount of cholesterol in jerky is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Snacks, beef jerky, chopped and formed.

Infographic

Squid vs Jerky 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%
Jerky
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +800%
Contains more IronIron +100%
Contains more CopperCopper +339.6%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -64.2%
Contains more ManganeseManganese +88.3%
Contains more SeleniumSelenium +737.4%
Contains more ZincZinc +134.4%
~equal in Potassium ~597mg

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%
Jerky
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1117.6%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B5Vitamin B5 +452.1%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more Vitamin B12Vitamin B12 +445.5%
Contains more Vitamin B1Vitamin B1 +805.9%
Contains more FolateFolate +458.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +161.6%
Contains more FatsFats +1728.6%
Contains more CarbsCarbs +570.7%
Contains more OtherOther +103.6%
~equal in Protein ~33.2g

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
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +6878.4%
Contains more Poly. FatPolyunsaturated fat +277.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Jerky DV% diff.
Vitamin B12 5.4µg 0.99µg 184%
Selenium 89.6µg 10.7µg 143%
Vitamin B2 1.729mg 0.142mg 122%
Copper 0.998mg 0.227mg 86%
Iron 10.84mg 5.42mg 68%
Cholesterol 224mg 48mg 59%
Sodium 744mg 2081mg 58%
Saturated fat 0.236g 10.85g 48%
Zinc 3.46mg 8.11mg 42%
Fats 1.4g 25.6g 37%
Monounsaturated fat 0.162g 11.305g 28%
Folate 24µg 134µg 28%
Phosphorus 580mg 407mg 25%
Vitamin A 203µg 0µg 23%
Choline 109.1mg 20%
Calcium 180mg 20mg 16%
Vitamin B5 0.9mg 0.163mg 15%
Calories 158kcal 410kcal 13%
Vitamin B1 0.017mg 0.154mg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B6 0.27mg 0.179mg 7%
Fiber 0g 1.8g 7%
Polyunsaturated fat 0.268g 1.011g 5%
Manganese 0.209mg 0.111mg 4%
Carbs 1.64g 11g 3%
Vitamin E 0.49mg 3%
Vitamin B3 2.189mg 1.732mg 3%
Magnesium 60mg 51mg 2%
Vitamin K 2.3µg 2%
Vitamin D 0.3µg 2%
Potassium 637mg 597mg 1%
Vitamin D 11IU 1%
Protein 32.48g 33.2g 1%
Net carbs 1.64g 9.2g N/A
Sugar 9g 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 Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
185%
Squid
111%
Jerky

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 1337mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 10.614g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Jerky
Jerky is lower in Cholesterol (difference - 176mg)
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.