Squid vs. Mixed nuts — In-Depth Nutrition Comparison
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What are the main differences between squid and mixed nuts?
- Squid is richer in vitamin B12, vitamin B2, iron, and selenium, while mixed nuts are higher in manganese, magnesium, and vitamin B3.
- Squid's daily need coverage for vitamin B12 is 225% higher.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.
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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.
| Contains more CalciumCalcium | +53.8% |
| Contains more IronIron | +315.3% |
| Contains more PhosphorusPhosphorus | +27.2% |
| Contains more SeleniumSelenium | +164.3% |
| Contains more MagnesiumMagnesium | +281.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +876.1% |
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.
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +782.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1011.8% |
| Contains more Vitamin B3Vitamin B3 | +252.2% |
| Contains more Vitamin B5Vitamin B5 | +26.7% |
| Contains more Vitamin B6Vitamin B6 | +30.4% |
| Contains more FolateFolate | +245.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more ProteinProtein | +62.1% |
| Contains more WaterWater | +2838.5% |
| Contains more OtherOther | +16.7% |
| Contains more FatsFats | +3753.6% |
| Contains more CarbsCarbs | +1183.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +17485.2% |
| Contains more Poly. FatPolyunsaturated fat | +5352.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Vitamin B2 | 1.729mg | 0.196mg | 118% |
| Iron | 10.84mg | 2.61mg | 103% |
| Selenium | 89.6µg | 33.9µg | 101% |
| Polyunsaturated fat | 0.268g | 14.612g | 96% |
| Fats | 1.4g | 53.95g | 81% |
| Manganese | 0.209mg | 2.04mg | 80% |
| Cholesterol | 224mg | 0mg | 75% |
| Monounsaturated fat | 0.162g | 28.488g | 71% |
| Vitamin E | 7.82mg | 52% | |
| Magnesium | 60mg | 229mg | 40% |
| Saturated fat | 0.236g | 8.711g | 39% |
| Vitamin B3 | 2.189mg | 7.709mg | 35% |
| Sodium | 744mg | 5mg | 32% |
| Fiber | 0g | 7g | 28% |
| Protein | 32.48g | 20.04g | 25% |
| Vitamin A | 203µg | 0µg | 23% |
| Calories | 158kcal | 607kcal | 22% |
| Phosphorus | 580mg | 456mg | 18% |
| Folate | 24µg | 83µg | 15% |
| Vitamin B1 | 0.017mg | 0.189mg | 14% |
| Copper | 0.998mg | 0.907mg | 10% |
| Choline | 52mg | 9% | |
| Vitamin C | 8.5mg | 0.5mg | 9% |
| Calcium | 180mg | 117mg | 6% |
| Carbs | 1.64g | 21.05g | 6% |
| Vitamin B6 | 0.27mg | 0.352mg | 6% |
| Vitamin B5 | 0.9mg | 1.14mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Starch | 4.2g | 2% | |
| Zinc | 3.46mg | 3.36mg | 1% |
| Net carbs | 1.64g | 14.05g | N/A |
| Potassium | 637mg | 632mg | 0% |
| Sugar | 4.15g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.364mg | 0.22mg | 0% |
| Threonine | 1.398mg | 0.703mg | 0% |
| Isoleucine | 1.414mg | 0.826mg | 0% |
| Leucine | 2.287mg | 1.656mg | 0% |
| Lysine | 2.427mg | 0.782mg | 0% |
| Methionine | 0.733mg | 0.283mg | 0% |
| Phenylalanine | 1.164mg | 1.182mg | 0% |
| Valine | 1.419mg | 1.001mg | 0% |
| Histidine | 0.624mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.078g | 0.005g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-3 - DPA | 0.012g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
185%
139%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 8.475g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 24)
Which food is cheaper?
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Mixed nuts is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 739mg)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins