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Squid vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between squid and matzo?

  • Squid is richer in vitamin B12, vitamin B2, copper, iron, selenium, phosphorus, and zinc, while matzo is higher in vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crackers, matzo, plain types in this comparison.

Infographic

Squid vs Matzo 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
8
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%
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +1284.6%
Contains more PotassiumPotassium +468.8%
Contains more IronIron +243%
Contains more CopperCopper +1563.3%
Contains more ZincZinc +408.8%
Contains more PhosphorusPhosphorus +551.7%
Contains more SeleniumSelenium +142.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +211%

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%
Matzo
5
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +494.2%
Contains more Vitamin B5Vitamin B5 +103.2%
Contains more Vitamin B6Vitamin B6 +134.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +2176.5%
Contains more Vitamin B3Vitamin B3 +77.8%
~equal in Vitamin D ~0µg

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
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +224.8%
Contains more WaterWater +1321.4%
Contains more OtherOther +460%
Contains more CarbsCarbs +5003.7%
~equal in Fats ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +27.6%
Contains more Poly. FatPolyunsaturated fat +125%
~equal in Saturated fat ~0.226g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Matzo DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin B2 1.729mg 0.291mg 111%
Copper 0.998mg 0.06mg 104%
Iron 10.84mg 3.16mg 96%
Selenium 89.6µg 36.9µg 96%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 89mg 70%
Protein 32.48g 10g 45%
Sodium 744mg 0mg 32%
Vitamin B1 0.017mg 0.387mg 31%
Carbs 1.64g 83.7g 27%
Zinc 3.46mg 0.68mg 25%
Vitamin A 203µg 0µg 23%
Manganese 0.209mg 0.65mg 19%
Calcium 180mg 13mg 17%
Potassium 637mg 112mg 15%
Vitamin B6 0.27mg 0.115mg 12%
Calories 158kcal 395kcal 12%
Fiber 0g 3g 12%
Vitamin B3 2.189mg 3.892mg 11%
Vitamin B5 0.9mg 0.443mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 25mg 8%
Polyunsaturated fat 0.268g 0.603g 2%
Folate 24µg 17µg 2%
Choline 10.8mg 2%
Fats 1.4g 1.4g 0%
Net carbs 1.64g 80.7g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.236g 0.226g 0%
Monounsaturated fat 0.162g 0.127g 0%
Tryptophan 0.364mg 0.116mg 0%
Threonine 1.398mg 0.267mg 0%
Isoleucine 1.414mg 0.371mg 0%
Leucine 2.287mg 0.692mg 0%
Lysine 2.427mg 0.193mg 0%
Methionine 0.733mg 0.176mg 0%
Phenylalanine 1.164mg 0.494mg 0%
Valine 1.419mg 0.42mg 0%
Histidine 0.624mg 0.213mg 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 Matzo
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
24%
Matzo
Minerals Daily Need Coverage Score
185%
Squid
51%
Matzo

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.29g)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.