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Squid vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between squid and lentil soup?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, calcium, and vitamin B5 than lentil soup.
  • Squid's daily need coverage for vitamin B12 is 220% higher.
  • Lentil soup has 299 times less selenium than squid. Squid has 89.6µg of selenium, while lentil soup has 0.3µg.
  • Lentil soup is lower in cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Squid vs Lentil soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +342.4%
Contains more IronIron +913.1%
Contains more CopperCopper +1325.7%
Contains more ZincZinc +1053.3%
Contains more PhosphorusPhosphorus +683.8%
Contains more ManganeseManganese +74.2%
Contains more SeleniumSelenium +29766.7%
Contains less SodiumSodium -28.5%

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
8
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%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +3742.2%
Contains more Vitamin B3Vitamin B3 +301.7%
Contains more Vitamin B5Vitamin B5 +542.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +4400%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +311.8%
~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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +768.4%
Contains more FatsFats +25%
Contains more OtherOther +173.2%
Contains more CarbsCarbs +397.6%
Contains more WaterWater +40.3%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -47.6%
Contains more Poly. FatPolyunsaturated fat +106.2%
Contains more Mono. FatMonounsaturated fat +221%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Lentil soup DV% diff.
Vitamin B12 5.4µg 0.12µg 220%
Selenium 89.6µg 0.3µg 162%
Vitamin B2 1.729mg 0.045mg 130%
Iron 10.84mg 1.07mg 122%
Copper 0.998mg 0.07mg 103%
Cholesterol 224mg 3mg 74%
Phosphorus 580mg 74mg 72%
Protein 32.48g 3.74g 57%
Zinc 3.46mg 0.3mg 29%
Vitamin A 203µg 7µg 22%
Calcium 180mg 17mg 16%
Potassium 637mg 144mg 15%
Vitamin B5 0.9mg 0.14mg 15%
Vitamin B6 0.27mg 0.09mg 14%
Magnesium 60mg 9mg 12%
Vitamin B3 2.189mg 0.545mg 10%
Sodium 744mg 532mg 9%
Vitamin C 8.5mg 1.7mg 8%
Calories 158kcal 56kcal 5%
Vitamin B1 0.017mg 0.07mg 4%
Manganese 0.209mg 0.12mg 4%
Carbs 1.64g 8.16g 2%
Folate 24µg 20µg 1%
Saturated fat 0.236g 0.45g 1%
Monounsaturated fat 0.162g 0.52g 1%
Polyunsaturated fat 0.268g 0.13g 1%
Fats 1.4g 1.12g 0%
Net carbs 1.64g 8.16g 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 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 Lentil soup
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
8%
Lentil soup
Minerals Daily Need Coverage Score
185%
Squid
21%
Lentil soup

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.214g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Lentil soup
Lentil soup contains less Sodium (difference - 212mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.