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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.

Infographic

Squid vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
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.
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.921mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
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
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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
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.
Squid Oregano
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Squid Oregano 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?

ok
ok
is better in case of low diet
Squid Oregano
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
208%
Oregano
Minerals Daily Need Coverage Score
185%
Squid
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.315g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 5)
Which food is cheaper?
Squid
Squid is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 719mg)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.