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  6. Squid vs. Brazil nut

Squid vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between squid and brazil nut?

  • Squid is higher in vitamin B12, vitamin B2, and iron; however, brazil nut is richer in selenium, copper, magnesium, vitamin B1, and manganese.
  • Brazil nut's daily need coverage for selenium is 3323% more.
  • Brazil nut has less cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Squid vs Brazil nut 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
2
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +12.5%
Contains more IronIron +346.1%
Contains more MagnesiumMagnesium +526.7%
Contains more CopperCopper +74.6%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +485.2%
Contains more SeleniumSelenium +2039.5%
~equal in Potassium ~659mg

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
7
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +4840%
Contains more Vitamin B3Vitamin B3 +642%
Contains more Vitamin B5Vitamin B5 +389.1%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3529.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Squid Brazil nut DV% diff.
Selenium 89.6µg 1917µg 3323%
Vitamin B12 5.4µg 0µg 225%
Polyunsaturated fat 0.268g 24.399g 161%
Vitamin B2 1.729mg 0.035mg 130%
Iron 10.84mg 2.43mg 105%
Fats 1.4g 67.1g 101%
Copper 0.998mg 1.743mg 83%
Cholesterol 224mg 0mg 75%
Magnesium 60mg 376mg 75%
Saturated fat 0.236g 16.134g 72%
Monounsaturated fat 0.162g 23.879g 59%
Vitamin B1 0.017mg 0.617mg 50%
Manganese 0.209mg 1.223mg 44%
Vitamin E 5.65mg 38%
Protein 32.48g 14.32g 36%
Sodium 744mg 3mg 32%
Fiber 0g 7.5g 30%
Calories 158kcal 659kcal 25%
Vitamin A 203µg 0µg 23%
Phosphorus 580mg 725mg 21%
Vitamin B5 0.9mg 0.184mg 14%
Vitamin B6 0.27mg 0.101mg 13%
Vitamin B3 2.189mg 0.295mg 12%
Vitamin C 8.5mg 0.7mg 9%
Choline 28.8mg 5%
Zinc 3.46mg 4.06mg 5%
Carbs 1.64g 11.74g 3%
Calcium 180mg 160mg 2%
Potassium 637mg 659mg 1%
Folate 24µg 22µg 1%
Net carbs 1.64g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.364mg 0.135mg 0%
Threonine 1.398mg 0.365mg 0%
Isoleucine 1.414mg 0.518mg 0%
Leucine 2.287mg 1.19mg 0%
Lysine 2.427mg 0.49mg 0%
Methionine 0.733mg 1.124mg 0%
Phenylalanine 1.164mg 0.639mg 0%
Valine 1.419mg 0.76mg 0%
Histidine 0.624mg 0.409mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +126.8%
Contains more WaterWater +1687.1%
Contains more FatsFats +4692.9%
Contains more CarbsCarbs +615.9%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +14640.1%
Contains more Poly. FatPolyunsaturated fat +9004.1%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.