Squid vs. Oregano — In-Depth Nutrition Comparison
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What are the main differences between squid and oregano?
- Squid is richer in vitamin B12, selenium, vitamin B2, and phosphorus, while oregano is higher in iron, manganese, fiber, calcium, and vitamin B6.
- Oregano's daily need coverage for iron is 325% higher.
- Oregano is lower in cholesterol.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Spices, oregano, dried 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 CopperCopper | +57.7% |
| Contains more ZincZinc | +28.6% |
| Contains more PhosphorusPhosphorus | +291.9% |
| Contains more SeleniumSelenium | +1891.1% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +787.2% |
| Contains more PotassiumPotassium | +97.8% |
| Contains more IronIron | +239.5% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +2287.6% |
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 | +269.6% |
| Contains more Vitamin AVitamin A | +138.8% |
| Contains more Vitamin B2Vitamin B2 | +227.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +941.2% |
| Contains more Vitamin B3Vitamin B3 | +112% |
| Contains more Vitamin B6Vitamin B6 | +286.7% |
| Contains more FolateFolate | +887.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +260.9% |
| Contains more WaterWater | +515.5% |
| Contains more FatsFats | +205.7% |
| Contains more CarbsCarbs | +4102.4% |
| Contains more OtherOther | +134.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Mono. FatMonounsaturated fat | +342% |
| Contains more Poly. FatPolyunsaturated fat | +410.8% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 621.7µg | 518% | |
| Iron | 10.84mg | 36.8mg | 325% |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Manganese | 0.209mg | 4.99mg | 208% |
| Fiber | 0g | 42.5g | 170% |
| Selenium | 89.6µg | 4.5µg | 155% |
| Calcium | 180mg | 1597mg | 142% |
| Vitamin E | 18.26mg | 122% | |
| Vitamin B2 | 1.729mg | 0.528mg | 92% |
| Cholesterol | 224mg | 0mg | 75% |
| Phosphorus | 580mg | 148mg | 62% |
| Vitamin B6 | 0.27mg | 1.044mg | 60% |
| Folate | 24µg | 237µg | 53% |
| Magnesium | 60mg | 270mg | 50% |
| Protein | 32.48g | 9g | 47% |
| Copper | 0.998mg | 0.633mg | 41% |
| Sodium | 744mg | 25mg | 31% |
| Carbs | 1.64g | 68.92g | 22% |
| Potassium | 637mg | 1260mg | 18% |
| Vitamin B3 | 2.189mg | 4.64mg | 15% |
| Vitamin A | 203µg | 85µg | 13% |
| Vitamin B1 | 0.017mg | 0.177mg | 13% |
| Zinc | 3.46mg | 2.69mg | 7% |
| Vitamin C | 8.5mg | 2.3mg | 7% |
| Polyunsaturated fat | 0.268g | 1.369g | 7% |
| Choline | 32.3mg | 6% | |
| Saturated fat | 0.236g | 1.551g | 6% |
| Calories | 158kcal | 265kcal | 5% |
| Fats | 1.4g | 4.28g | 4% |
| Fructose | 1.13g | 1% | |
| Monounsaturated fat | 0.162g | 0.716g | 1% |
| Net carbs | 1.64g | 26.42g | N/A |
| Sugar | 4.09g | N/A | |
| Vitamin B5 | 0.9mg | 0.921mg | 0% |
| Tryptophan | 0.364mg | 0.203mg | 0% |
| Threonine | 1.398mg | 0.322mg | 0% |
| Isoleucine | 1.414mg | 0.441mg | 0% |
| Leucine | 2.287mg | 0.78mg | 0% |
| Lysine | 2.427mg | 0.5mg | 0% |
| Methionine | 0.733mg | 0.127mg | 0% |
| Phenylalanine | 1.164mg | 0.449mg | 0% |
| Valine | 1.419mg | 0.585mg | 0% |
| Histidine | 0.624mg | 0.144mg | 0% |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - ALA | 0.621g | N/A | |
| Omega-3 - DPA | 0.012g | 0g | 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%
208%
Minerals Daily Need Coverage Score
185%
319%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 1.315g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 5)
Which food is cheaper?
Squid is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Oregano is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 719mg)
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.