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Squid vs. Minestrone — In-Depth Nutrition Comparison

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How are squid and minestrone different?

  • Squid has more vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and calcium than minestrone.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Squid contains 224 times more cholesterol than minestrone. While squid contains 224mg of cholesterol, minestrone contains only 1mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Squid vs Minestrone 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
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +390%
Contains more IronIron +2752.6%
Contains more CopperCopper +1856.9%
Contains more ZincZinc +1016.1%
Contains more PhosphorusPhosphorus +2421.7%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -65.9%

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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +314.3%
Contains more Vitamin B2Vitamin B2 +9505.6%
Contains more Vitamin B3Vitamin B3 +459.8%
Contains more Vitamin B5Vitamin B5 +542.9%
Contains more Vitamin B6Vitamin B6 +558.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +29.4%
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1735%
Contains more FatsFats +34.6%
Contains more OtherOther +180%
Contains more CarbsCarbs +184.1%
Contains more WaterWater +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +79%
Contains more Poly. FatPolyunsaturated fat +71.6%
~equal in Saturated fat ~0.23g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Minestrone DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 0.018mg 132%
Iron 10.84mg 0.38mg 131%
Copper 0.998mg 0.051mg 105%
Phosphorus 580mg 23mg 80%
Cholesterol 224mg 1mg 74%
Protein 32.48g 1.77g 61%
Zinc 3.46mg 0.31mg 29%
Sodium 744mg 254mg 21%
Vitamin B6 0.27mg 0.041mg 18%
Calcium 180mg 14mg 17%
Vitamin A 203µg 49µg 17%
Vitamin B5 0.9mg 0.14mg 15%
Potassium 637mg 130mg 15%
Magnesium 60mg 3mg 14%
Vitamin B3 2.189mg 0.391mg 11%
Vitamin C 8.5mg 0.5mg 9%
Calories 158kcal 34kcal 6%
Manganese 0.209mg 0.152mg 2%
Fiber 0g 0.4g 2%
Folate 24µg 15µg 2%
Carbs 1.64g 4.66g 1%
Fats 1.4g 1.04g 1%
Polyunsaturated fat 0.268g 0.46g 1%
Net carbs 1.64g 4.26g N/A
Vitamin B1 0.017mg 0.022mg 0%
Saturated fat 0.236g 0.23g 0%
Monounsaturated fat 0.162g 0.29g 0%
Tryptophan 0.364mg 0.013mg 0%
Threonine 1.398mg 0.043mg 0%
Isoleucine 1.414mg 0.054mg 0%
Leucine 2.287mg 0.098mg 0%
Lysine 2.427mg 0.076mg 0%
Methionine 0.733mg 0.018mg 0%
Phenylalanine 1.164mg 0.064mg 0%
Valine 1.419mg 0.074mg 0%
Histidine 0.624mg 0.03mg 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 Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
185%
Squid
12%
Minestrone

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Minestrone
Minestrone is lower in Cholesterol (difference - 223mg)
Which food contains less Sodium?
Minestrone
Minestrone contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 0.006g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.