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Squid vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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What are the main differences between squid and mcDonald's Big Mac?

  • Squid is richer in vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, and potassium, while mcDonald's Big Mac is higher in vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 188% higher.
  • McDonald's Big Mac has 10 times less copper than squid. Squid has 0.998mg of copper, while mcDonald's Big Mac has 0.098mg.
  • McDonald's Big Mac is lower in cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and McDONALD'S, BIG MAC types in this comparison.

Infographic

Squid vs McDonald's Big Mac 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +442%
Contains more CopperCopper +918.4%
Contains more ZincZinc +81.2%
Contains more PhosphorusPhosphorus +375.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -38.2%
~equal in Manganese ~0.206mg

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
6
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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +727.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +513.6%
Contains more Vitamin B1Vitamin B1 +935.3%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more FolateFolate +91.7%
~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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +174.8%
Contains more WaterWater +19.1%
Contains more OtherOther +82.6%
Contains more FatsFats +968.6%
Contains more CarbsCarbs +1124.4%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2044.4%
Contains more Poly. FatPolyunsaturated fat +14.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid McDonald's Big Mac DV% diff.
Vitamin B12 5.4µg 0.88µg 188%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 0.209mg 117%
Iron 10.84mg 2mg 111%
Copper 0.998mg 0.098mg 100%
Phosphorus 580mg 122mg 65%
Cholesterol 224mg 36mg 63%
Protein 32.48g 11.82g 41%
Vitamin A 203µg 23%
Fats 1.4g 14.96g 21%
Vitamin B6 0.27mg 21%
Vitamin B5 0.9mg 18%
Saturated fat 0.236g 3.803g 16%
Zinc 3.46mg 1.91mg 14%
Potassium 637mg 181mg 13%
Vitamin B1 0.017mg 0.176mg 13%
Sodium 744mg 460mg 12%
Magnesium 60mg 20mg 10%
Vitamin C 8.5mg 0.4mg 9%
Monounsaturated fat 0.162g 3.474g 8%
Vitamin B3 2.189mg 3.384mg 7%
Folate 24µg 46µg 6%
Calcium 180mg 116mg 6%
Carbs 1.64g 20.08g 6%
Fiber 0g 1.6g 6%
Calories 158kcal 257kcal 5%
Fructose 1.69g 2%
Net carbs 1.64g 18.48g N/A
Sugar 3.97g N/A
Manganese 0.209mg 0.206mg 0%
Trans fat 0.588g N/A
Polyunsaturated fat 0.268g 0.306g 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 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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
185%
Squid
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 3.567g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 188mg)
Which food contains less Sodium?
McDonald's Big Mac
McDonald's Big Mac contains less Sodium (difference - 284mg)
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.