Squid vs. Omelette — In-Depth Nutrition Comparison
Compare
How are squid and omelette different?
- Squid has more vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, and zinc than omelette.
- Daily need coverage for vitamin B12 for squid is 193% higher.
- Squid contains 16 times more copper than omelette. While squid contains 0.998mg of copper, omelette contains only 0.063mg.
- Omelette has less sodium.
Mollusks, cuttlefish, mixed species, cooked, moist heat and Egg, whole, cooked, omelet are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +444.4% |
| Contains more IronIron | +632.4% |
| Contains more CopperCopper | +1484.1% |
| Contains more ZincZinc | +217.4% |
| Contains more PhosphorusPhosphorus | +247.3% |
| Contains more ManganeseManganese | +770.8% |
| Contains more SeleniumSelenium | +247.3% |
| Contains less SodiumSodium | -79.2% |
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 | +18% |
| Contains more Vitamin B2Vitamin B2 | +347.9% |
| Contains more Vitamin B3Vitamin B3 | +3320.3% |
| Contains more Vitamin B6Vitamin B6 | +88.8% |
| Contains more Vitamin B12Vitamin B12 | +610.5% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B5Vitamin B5 | +43.2% |
| Contains more FolateFolate | +62.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.76µg | 193% |
| Iron | 10.84mg | 1.48mg | 117% |
| Selenium | 89.6µg | 25.8µg | 116% |
| Copper | 0.998mg | 0.063mg | 104% |
| Vitamin B2 | 1.729mg | 0.386mg | 103% |
| Phosphorus | 580mg | 167mg | 59% |
| Choline | 247.6mg | 45% | |
| Protein | 32.48g | 10.57g | 44% |
| Cholesterol | 224mg | 313mg | 30% |
| Sodium | 744mg | 155mg | 26% |
| Zinc | 3.46mg | 1.09mg | 22% |
| Fats | 1.4g | 11.66g | 16% |
| Polyunsaturated fat | 0.268g | 2.712g | 16% |
| Potassium | 637mg | 117mg | 15% |
| Saturated fat | 0.236g | 3.319g | 14% |
| Vitamin B3 | 2.189mg | 0.064mg | 13% |
| Calcium | 180mg | 48mg | 13% |
| Magnesium | 60mg | 11mg | 12% |
| Monounsaturated fat | 0.162g | 4.843g | 12% |
| Vitamin B6 | 0.27mg | 0.143mg | 10% |
| Vitamin E | 1.29mg | 9% | |
| Vitamin D | 1.7µg | 9% | |
| Vitamin D | 69IU | 9% | |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.024mg | 8% |
| Vitamin B5 | 0.9mg | 1.289mg | 8% |
| Vitamin K | 4.5µg | 4% | |
| Folate | 24µg | 39µg | 4% |
| Vitamin A | 203µg | 172µg | 3% |
| Vitamin B1 | 0.017mg | 0.034mg | 1% |
| Calories | 158kcal | 154kcal | 0% |
| Carbs | 1.64g | 0.64g | 0% |
| Net carbs | 1.64g | 0.64g | N/A |
| Sugar | 0.31g | N/A | |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.364mg | 0.14mg | 0% |
| Threonine | 1.398mg | 0.467mg | 0% |
| Isoleucine | 1.414mg | 0.565mg | 0% |
| Leucine | 2.287mg | 0.913mg | 0% |
| Lysine | 2.427mg | 0.767mg | 0% |
| Methionine | 0.733mg | 0.319mg | 0% |
| Phenylalanine | 1.164mg | 0.572mg | 0% |
| Valine | 1.419mg | 0.722mg | 0% |
| Histidine | 0.624mg | 0.26mg | 0% |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0.049g | N/A |
| Omega-3 - DPA | 0.012g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +207.3% |
| Contains more CarbsCarbs | +156.3% |
| Contains more OtherOther | +236% |
| Contains more FatsFats | +732.9% |
| Contains more WaterWater | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +2889.5% |
| Contains more Poly. FatPolyunsaturated fat | +911.9% |
