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Squid vs. Malt — In-Depth Nutrition Comparison

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What are the differences between squid and malt?

  • The amount of vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 in squid is higher than in malt.
  • Squid's daily need coverage for vitamin B12 is 208% more.
  • Malt contains 52 times less iron than squid. Squid contains 10.84mg of iron, while malt contains 0.21mg.
  • Malt has less cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk types in this article.

Infographic

Squid vs Malt 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
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%
Malt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +83.7%
Contains more PotassiumPotassium +270.3%
Contains more IronIron +5061.9%
Contains more CopperCopper +2597.3%
Contains more ZincZinc +743.9%
Contains more PhosphorusPhosphorus +537.4%
Contains more ManganeseManganese +161.3%
Contains more SeleniumSelenium +1559.3%
Contains less SodiumSodium -91.9%

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%
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +680.8%
Contains more Vitamin B2Vitamin B2 +839.7%
Contains more Vitamin B3Vitamin B3 +745.2%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin B12Vitamin B12 +1185.7%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +217.6%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +863.8%
Contains more OtherOther +320%
Contains more FatsFats +135%
Contains more CarbsCarbs +582.9%
Contains more WaterWater +33.1%

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
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Poly. FatPolyunsaturated fat +28.8%
Contains more Mono. FatMonounsaturated fat +410.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Malt
Lower in Sugar ok
Lower in Saturated fat ok
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

All nutrients comparison - raw data values

Nutrient Squid Malt DV% diff.
Vitamin B12 5.4µg 0.42µg 208%
Selenium 89.6µg 5.4µg 153%
Iron 10.84mg 0.21mg 133%
Vitamin B2 1.729mg 0.184mg 119%
Copper 0.998mg 0.037mg 107%
Cholesterol 224mg 10mg 71%
Phosphorus 580mg 91mg 70%
Protein 32.48g 3.37g 58%
Sodium 744mg 60mg 30%
Zinc 3.46mg 0.41mg 28%
Vitamin A 203µg 26µg 20%
Vitamin B6 0.27mg 0.046mg 17%
Potassium 637mg 172mg 14%
Vitamin B3 2.189mg 0.259mg 12%
Vitamin B5 0.9mg 0.354mg 11%
Magnesium 60mg 15mg 11%
Vitamin C 8.5mg 0.1mg 9%
Calcium 180mg 98mg 8%
Saturated fat 0.236g 1.883g 7%
Manganese 0.209mg 0.08mg 6%
Folate 24µg 9µg 4%
Calories 158kcal 85kcal 4%
Vitamin B1 0.017mg 0.054mg 3%
Carbs 1.64g 11.2g 3%
Fats 1.4g 3.29g 3%
Fiber 0g 0.5g 2%
Monounsaturated fat 0.162g 0.827g 2%
Caffeine 3mg 1%
Net carbs 1.64g 10.7g N/A
Sugar 6.68g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Polyunsaturated fat 0.268g 0.208g 0%
Tryptophan 0.364mg 0.074mg 0%
Threonine 1.398mg 0.143mg 0%
Isoleucine 1.414mg 0.165mg 0%
Leucine 2.287mg 0.268mg 0%
Lysine 2.427mg 0.142mg 0%
Methionine 0.733mg 0.074mg 0%
Phenylalanine 1.164mg 0.15mg 0%
Valine 1.419mg 0.193mg 0%
Histidine 0.624mg 0.077mg 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 Malt
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
13%
Malt
Minerals Daily Need Coverage Score
185%
Squid
17%
Malt

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 6.68g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.647g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 59)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1)
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?
Malt
Malt is lower in Cholesterol (difference - 214mg)
Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 684mg)

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.