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  6. Squid vs. Millet raw

Squid vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between squid and millet raw

  • Squid has more vitamin B12, selenium, vitamin B2, iron, and phosphorus; however, millet raw is richer in manganese, fiber, and vitamin B1.
  • Squid covers your daily vitamin B12 needs 225% more than millet raw.

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

Infographic

Squid vs Millet raw 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
7
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +226.7%
Contains more IronIron +260.1%
Contains more CopperCopper +33.1%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +103.5%
Contains more SeleniumSelenium +3218.5%
Contains more MagnesiumMagnesium +90%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +680.9%

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
Squid
4
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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +496.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2376.5%
Contains more Vitamin B3Vitamin B3 +115.6%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more FolateFolate +254.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.848mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Millet raw DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 2.7µg 158%
Vitamin B2 1.729mg 0.29mg 111%
Iron 10.84mg 3.01mg 98%
Cholesterol 224mg 0mg 75%
Manganese 0.209mg 1.632mg 62%
Protein 32.48g 11.02g 43%
Phosphorus 580mg 285mg 42%
Vitamin B1 0.017mg 0.421mg 34%
Fiber 0g 8.5g 34%
Sodium 744mg 5mg 32%
Copper 0.998mg 0.75mg 28%
Carbs 1.64g 72.85g 24%
Vitamin A 203µg 0µg 23%
Calcium 180mg 8mg 17%
Zinc 3.46mg 1.68mg 16%
Vitamin B3 2.189mg 4.72mg 16%
Folate 24µg 85µg 15%
Potassium 637mg 195mg 13%
Magnesium 60mg 114mg 13%
Polyunsaturated fat 0.268g 2.134g 12%
Calories 158kcal 378kcal 11%
Vitamin B6 0.27mg 0.384mg 9%
Vitamin C 8.5mg 0mg 9%
Fats 1.4g 4.22g 4%
Saturated fat 0.236g 0.723g 2%
Monounsaturated fat 0.162g 0.773g 2%
Vitamin B5 0.9mg 0.848mg 1%
Vitamin K 0.9µg 1%
Net carbs 1.64g 64.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.364mg 0.119mg 0%
Threonine 1.398mg 0.353mg 0%
Isoleucine 1.414mg 0.465mg 0%
Leucine 2.287mg 1.4mg 0%
Lysine 2.427mg 0.212mg 0%
Methionine 0.733mg 0.221mg 0%
Phenylalanine 1.164mg 0.58mg 0%
Valine 1.419mg 0.578mg 0%
Histidine 0.624mg 0.236mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +194.7%
Contains more WaterWater +605%
Contains more FatsFats +201.4%
Contains more CarbsCarbs +4342.1%
~equal in Other ~3.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +377.2%
Contains more Poly. FatPolyunsaturated fat +696.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.