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Squid vs. Longan — In-Depth Nutrition Comparison

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Differences between squid and longan

  • Squid has more vitamin B12, iron, vitamin B2, copper, phosphorus, zinc, and calcium, while longan has more vitamin C.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Longans, raw.

Infographic

Squid vs Longan 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%
Longan
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +17900%
Contains more PotassiumPotassium +139.5%
Contains more IronIron +8238.5%
Contains more CopperCopper +490.5%
Contains more ZincZinc +6820%
Contains more PhosphorusPhosphorus +2661.9%
Contains more ManganeseManganese +301.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +629.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +888.2%
Contains more Vitamin B1Vitamin B1 +82.4%
~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
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +2379.4%
Contains more FatsFats +1300%
Contains more OtherOther +380%
Contains more CarbsCarbs +823.2%
Contains more WaterWater +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Longan DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Iron 10.84mg 0.13mg 134%
Vitamin B2 1.729mg 0.14mg 122%
Copper 0.998mg 0.169mg 92%
Vitamin C 8.5mg 84mg 84%
Phosphorus 580mg 21mg 80%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.31g 62%
Sodium 744mg 0mg 32%
Zinc 3.46mg 0.05mg 31%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Calcium 180mg 1mg 18%
Vitamin B5 0.9mg 18%
Magnesium 60mg 10mg 12%
Vitamin B3 2.189mg 0.3mg 12%
Potassium 637mg 266mg 11%
Manganese 0.209mg 0.052mg 7%
Folate 24µg 6%
Calories 158kcal 60kcal 5%
Carbs 1.64g 15.14g 5%
Fiber 0g 1.1g 4%
Fats 1.4g 0.1g 2%
Polyunsaturated fat 0.268g 2%
Vitamin B1 0.017mg 0.031mg 1%
Saturated fat 0.236g 1%
Net carbs 1.64g 14.04g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0.034mg 0%
Isoleucine 1.414mg 0.026mg 0%
Leucine 2.287mg 0.054mg 0%
Lysine 2.427mg 0.046mg 0%
Methionine 0.733mg 0.013mg 0%
Phenylalanine 1.164mg 0.03mg 0%
Valine 1.419mg 0.058mg 0%
Histidine 0.624mg 0.012mg 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 Longan
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%
Longan
Minerals Daily Need Coverage Score
185%
Squid
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 45)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.4)
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?
Longan
Longan is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.236g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.