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Squid vs. Juice — In-Depth Nutrition Comparison

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How are squid and juice different?

  • Squid is higher in vitamin B12, selenium, iron, copper, vitamin B2, phosphorus, and zinc; however, juice is richer in vitamin B1.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Juice has less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Beverages, Orange juice drink are the varieties used in this article.

Infographic

Squid vs Juice 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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +8900%
Contains more PotassiumPotassium +1416.7%
Contains more IronIron +9754.5%
Contains more CopperCopper +5444.4%
Contains more ZincZinc +17200%
Contains more PhosphorusPhosphorus +14400%
Contains more ManganeseManganese +2885.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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%
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin B1Vitamin B1 +2135.3%
Contains more Vitamin B3Vitamin B3 +128.4%
Contains more Vitamin B6Vitamin B6 +85.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~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
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +16140%
Contains more FatsFats +∞%
Contains more OtherOther +1668.4%
Contains more CarbsCarbs +717.7%
Contains more WaterWater +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +2580%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Juice DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0µg 163%
Iron 10.84mg 0.11mg 134%
Copper 0.998mg 0.018mg 109%
Vitamin B2 1.729mg 0.43mg 100%
Phosphorus 580mg 4mg 82%
Cholesterol 224mg 0mg 75%
Protein 32.48g 0.2g 65%
Sodium 744mg 2mg 32%
Zinc 3.46mg 0.02mg 31%
Vitamin B1 0.017mg 0.38mg 30%
Vitamin A 203µg 2µg 22%
Vitamin B3 2.189mg 5mg 18%
Potassium 637mg 42mg 18%
Calcium 180mg 2mg 18%
Vitamin B6 0.27mg 0.5mg 18%
Vitamin B5 0.9mg 0.06mg 17%
Magnesium 60mg 3mg 14%
Manganese 0.209mg 0.007mg 9%
Vitamin C 8.5mg 15mg 7%
Folate 24µg 4µg 5%
Calories 158kcal 54kcal 5%
Carbs 1.64g 13.41g 4%
Fats 1.4g 0g 2%
Polyunsaturated fat 0.268g 0.01g 2%
Fiber 0g 0.2g 1%
Saturated fat 0.236g 0g 1%
Net carbs 1.64g 13.21g N/A
Sugar 9.36g N/A
Vitamin E 0.02mg 0%
Monounsaturated fat 0.162g 0.01g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Juice
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%
Juice
Minerals Daily Need Coverage Score
185%
Squid
2%
Juice

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 742mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.236g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.