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Squid vs. Pancake — In-Depth Nutrition Comparison

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Important differences between squid and pancake

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6; however, pancake has more vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 216% more.
  • Squid has 20 times more copper than pancake. Squid has 0.998mg of copper, while pancake has 0.049mg.
  • Pancake is lower in cholesterol.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Pancakes, plain, prepared from recipe.

Infographic

Squid vs Pancake 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
7
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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +382.6%
Contains more IronIron +502.2%
Contains more CopperCopper +1936.7%
Contains more ZincZinc +517.9%
Contains more PhosphorusPhosphorus +264.8%
Contains more SeleniumSelenium +501.3%
Contains more CalciumCalcium +21.7%
Contains less SodiumSodium -41%
~equal in Manganese ~0.2mg

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
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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +515.3%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +487%
Contains more Vitamin B12Vitamin B12 +2354.5%
Contains more Vitamin B1Vitamin B1 +1082.4%
Contains more FolateFolate +58.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +407.5%
Contains more WaterWater +15.5%
Contains more OtherOther +24.4%
Contains more FatsFats +592.9%
Contains more CarbsCarbs +1625.6%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +1427.2%
Contains more Poly. FatPolyunsaturated fat +1559.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Pancake
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid Pancake DV% diff.
Vitamin B12 5.4µg 0.22µg 216%
Selenium 89.6µg 14.9µg 136%
Iron 10.84mg 1.8mg 113%
Vitamin B2 1.729mg 0.281mg 111%
Copper 0.998mg 0.049mg 105%
Phosphorus 580mg 159mg 60%
Cholesterol 224mg 59mg 55%
Protein 32.48g 6.4g 52%
Polyunsaturated fat 0.268g 4.447g 28%
Zinc 3.46mg 0.56mg 26%
Vitamin B6 0.27mg 0.046mg 17%
Vitamin A 203µg 54µg 17%
Potassium 637mg 132mg 15%
Vitamin B1 0.017mg 0.201mg 15%
Sodium 744mg 439mg 13%
Fats 1.4g 9.7g 13%
Magnesium 60mg 16mg 10%
Vitamin B5 0.9mg 0.405mg 10%
Saturated fat 0.236g 2.122g 9%
Carbs 1.64g 28.3g 9%
Vitamin C 8.5mg 0.3mg 9%
Monounsaturated fat 0.162g 2.474g 6%
Vitamin B3 2.189mg 1.567mg 4%
Calcium 180mg 219mg 4%
Folate 24µg 38µg 4%
Calories 158kcal 227kcal 3%
Net carbs 1.64g 28.3g N/A
Manganese 0.209mg 0.2mg 0%
Tryptophan 0.364mg 0.08mg 0%
Threonine 1.398mg 0.237mg 0%
Isoleucine 1.414mg 0.297mg 0%
Leucine 2.287mg 0.513mg 0%
Lysine 2.427mg 0.321mg 0%
Methionine 0.733mg 0.147mg 0%
Phenylalanine 1.164mg 0.319mg 0%
Valine 1.419mg 0.335mg 0%
Histidine 0.624mg 0.152mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0.005g 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 Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
185%
Squid
42%
Pancake

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.886g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 165mg)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 305mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.