Squid vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between squid and leek
- Squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, yet leek is higher in vitamin A.
- Squid covers your daily vitamin B12 needs 225% more than leek.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Leeks, (bulb and lower leaf-portion), 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 MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +205.1% |
| Contains more PotassiumPotassium | +253.9% |
| Contains more IronIron | +416.2% |
| Contains more CopperCopper | +731.7% |
| Contains more ZincZinc | +2783.3% |
| Contains more PhosphorusPhosphorus | +1557.1% |
| Contains more SeleniumSelenium | +8860% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +130.1% |
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 AVitamin A | +144.6% |
| Contains more Vitamin B2Vitamin B2 | +5663.3% |
| Contains more Vitamin B3Vitamin B3 | +447.3% |
| Contains more Vitamin B5Vitamin B5 | +542.9% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +252.9% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 1µg | 161% |
| Vitamin B2 | 1.729mg | 0.03mg | 131% |
| Iron | 10.84mg | 2.1mg | 109% |
| Copper | 0.998mg | 0.12mg | 98% |
| Phosphorus | 580mg | 35mg | 78% |
| Cholesterol | 224mg | 0mg | 75% |
| Protein | 32.48g | 1.5g | 62% |
| Vitamin K | 47µg | 39% | |
| Sodium | 744mg | 20mg | 31% |
| Zinc | 3.46mg | 0.12mg | 30% |
| Vitamin B5 | 0.9mg | 0.14mg | 15% |
| Potassium | 637mg | 180mg | 13% |
| Vitamin A | 203µg | 83µg | 13% |
| Calcium | 180mg | 59mg | 12% |
| Manganese | 0.209mg | 0.481mg | 12% |
| Vitamin B3 | 2.189mg | 0.4mg | 11% |
| Folate | 24µg | 64µg | 10% |
| Magnesium | 60mg | 28mg | 8% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin E | 0.92mg | 6% | |
| Calories | 158kcal | 61kcal | 5% |
| Vitamin B1 | 0.017mg | 0.06mg | 4% |
| Carbs | 1.64g | 14.15g | 4% |
| Vitamin C | 8.5mg | 12mg | 4% |
| Vitamin B6 | 0.27mg | 0.233mg | 3% |
| Fats | 1.4g | 0.3g | 2% |
| Choline | 9.5mg | 2% | |
| Saturated fat | 0.236g | 0.04g | 1% |
| Polyunsaturated fat | 0.268g | 0.166g | 1% |
| Net carbs | 1.64g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Monounsaturated fat | 0.162g | 0.004g | 0% |
| Tryptophan | 0.364mg | 0.012mg | 0% |
| Threonine | 1.398mg | 0.063mg | 0% |
| Isoleucine | 1.414mg | 0.052mg | 0% |
| Leucine | 2.287mg | 0.096mg | 0% |
| Lysine | 2.427mg | 0.078mg | 0% |
| Methionine | 0.733mg | 0.018mg | 0% |
| Phenylalanine | 1.164mg | 0.055mg | 0% |
| Valine | 1.419mg | 0.056mg | 0% |
| Histidine | 0.624mg | 0.025mg | 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
| Contains more ProteinProtein | +2065.3% |
| Contains more FatsFats | +366.7% |
| Contains more OtherOther | +220% |
| Contains more CarbsCarbs | +762.8% |
| Contains more WaterWater | +35.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3950% |
| Contains more Poly. FatPolyunsaturated fat | +61.4% |
| Contains less Sat. FatSaturated fat | -83.1% |
