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  6. Squid vs. Marinara sauce

Squid vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between squid and marinara sauce

  • Squid is higher than marinara sauce in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 225% more than marinara sauce.
  • Squid contains 112 times more cholesterol than marinara sauce. While squid contains 224mg of cholesterol, marinara sauce contains only 2mg.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Squid vs Marinara sauce 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
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +1289.7%
Contains more CopperCopper +1132.1%
Contains more ZincZinc +1630%
Contains more PhosphorusPhosphorus +1605.9%
Contains more ManganeseManganese +52.6%
Contains more SeleniumSelenium +8045.5%
Contains less SodiumSodium -96%

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
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%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +515.2%
Contains more Vitamin B2Vitamin B2 +2734.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.6%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B3Vitamin B3 +78.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Marinara sauce DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 1.1µg 161%
Vitamin B2 1.729mg 0.061mg 128%
Iron 10.84mg 0.78mg 126%
Copper 0.998mg 0.081mg 102%
Phosphorus 580mg 34mg 78%
Cholesterol 224mg 2mg 74%
Protein 32.48g 1.41g 62%
Sodium 744mg 30mg 31%
Zinc 3.46mg 0.2mg 30%
Vitamin A 203µg 33µg 19%
Vitamin B5 0.9mg 18%
Vitamin E 2.4mg 16%
Calcium 180mg 27mg 15%
Vitamin K 13.9µg 12%
Vitamin B3 2.189mg 3.917mg 11%
Magnesium 60mg 18mg 10%
Potassium 637mg 319mg 9%
Vitamin C 8.5mg 2mg 7%
Vitamin B6 0.27mg 0.173mg 7%
Fiber 0g 1.8g 7%
Calories 158kcal 51kcal 5%
Folate 24µg 13µg 3%
Manganese 0.209mg 0.137mg 3%
Carbs 1.64g 8.06g 2%
Choline 13.7mg 2%
Polyunsaturated fat 0.268g 0.508g 2%
Vitamin B1 0.017mg 0.024mg 1%
Monounsaturated fat 0.162g 0.377g 1%
Fats 1.4g 1.48g 0%
Net carbs 1.64g 6.26g N/A
Sugar 5.5g N/A
Saturated fat 0.236g 0.17g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +2203.5%
Contains more OtherOther +102.4%
Contains more CarbsCarbs +391.5%
Contains more WaterWater +43%
~equal in Fats ~1.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -28%
Contains more Mono. FatMonounsaturated fat +132.7%
Contains more Poly. FatPolyunsaturated fat +89.6%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.