Squid vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between squid and bran raw
- Squid has more vitamin B12, vitamin B2, selenium, iron, and copper; however, bran raw has more manganese, vitamin B1, fiber, and magnesium.
- Bran raw's daily need coverage for manganese is 236% more.
- Bran raw is lower in cholesterol.
The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Oat bran, raw.
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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 | +210.3% |
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +100.4% |
| Contains more CopperCopper | +147.6% |
| Contains more ZincZinc | +11.3% |
| Contains more SeleniumSelenium | +98.2% |
| Contains more MagnesiumMagnesium | +291.7% |
| Contains more PhosphorusPhosphorus | +26.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +2593.8% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +685.9% |
| Contains more Vitamin B3Vitamin B3 | +134.4% |
| Contains more Vitamin B6Vitamin B6 | +63.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6782.4% |
| Contains more Vitamin B5Vitamin B5 | +66% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.209mg | 5.63mg | 236% |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Vitamin B2 | 1.729mg | 0.22mg | 116% |
| Vitamin B1 | 0.017mg | 1.17mg | 96% |
| Selenium | 89.6µg | 45.2µg | 81% |
| Cholesterol | 224mg | 0mg | 75% |
| Iron | 10.84mg | 5.41mg | 68% |
| Copper | 0.998mg | 0.403mg | 66% |
| Fiber | 0g | 15.4g | 62% |
| Magnesium | 60mg | 235mg | 42% |
| Sodium | 744mg | 4mg | 32% |
| Protein | 32.48g | 17.3g | 30% |
| Vitamin A | 203µg | 0µg | 23% |
| Phosphorus | 580mg | 734mg | 22% |
| Carbs | 1.64g | 66.22g | 22% |
| Polyunsaturated fat | 0.268g | 2.766g | 17% |
| Calcium | 180mg | 58mg | 12% |
| Vitamin B5 | 0.9mg | 1.494mg | 12% |
| Fats | 1.4g | 7.03g | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Vitamin B3 | 2.189mg | 0.934mg | 8% |
| Vitamin B6 | 0.27mg | 0.165mg | 8% |
| Folate | 24µg | 52µg | 7% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 0.162g | 2.376g | 6% |
| Saturated fat | 0.236g | 1.328g | 5% |
| Calories | 158kcal | 246kcal | 4% |
| Vitamin K | 3.2µg | 3% | |
| Zinc | 3.46mg | 3.11mg | 3% |
| Potassium | 637mg | 566mg | 2% |
| Net carbs | 1.64g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.364mg | 0.335mg | 0% |
| Threonine | 1.398mg | 0.502mg | 0% |
| Isoleucine | 1.414mg | 0.668mg | 0% |
| Leucine | 2.287mg | 1.374mg | 0% |
| Lysine | 2.427mg | 0.76mg | 0% |
| Methionine | 0.733mg | 0.335mg | 0% |
| Phenylalanine | 1.164mg | 0.908mg | 0% |
| Valine | 1.419mg | 0.964mg | 0% |
| Histidine | 0.624mg | 0.41mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.7% |
| Contains more WaterWater | +833.1% |
| Contains more OtherOther | +15.9% |
| Contains more FatsFats | +402.1% |
| Contains more CarbsCarbs | +3937.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +932.1% |