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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.

Infographic

Squid vs Mixed nuts infographic
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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.
Squid
4
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
~equal in Potassium ~632mg
~equal in Copper ~0.907mg
~equal in Zinc ~3.36mg

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
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
~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
20% 54% 21% 2% 3%
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
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
17% 55% 28%
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.
Squid Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Squid Mixed nuts 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?

ok
ok
is better in case of low diet
Squid Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
185%
Squid
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 8.475g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 24)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 739mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.