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Squid vs. Papadum — In-Depth Nutrition Comparison

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How are squid and papadum different?

  • Squid is higher in vitamin B12, selenium, vitamin B2, and iron; however, papadum is richer in fiber, manganese, magnesium, and folate.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Squid contains 56 times more cholesterol than papadum. While squid contains 224mg of cholesterol, papadum contains only 4mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Papad are the varieties used in this article.

Infographic

Squid vs Papadum 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
5
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains more CalciumCalcium +25.9%
Contains more IronIron +39%
Contains more PhosphorusPhosphorus +50.6%
Contains less SodiumSodium -57.4%
Contains more SeleniumSelenium +979.5%
Contains more MagnesiumMagnesium +351.7%
Contains more PotassiumPotassium +57%
Contains more ManganeseManganese +647.4%
~equal in Copper ~0.998mg
~equal in Zinc ~3.4mg

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
5
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 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1461.5%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1529.4%
Contains more FolateFolate +812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.917mg
~equal in Vitamin B6 ~0.285mg

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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more ProteinProtein +27.1%
Contains more WaterWater +1651.3%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +3550.6%
Contains more OtherOther +133%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Mono. FatMonounsaturated fat +228.4%
Contains more Poly. FatPolyunsaturated fat +328.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Papadum DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 8.3µg 148%
Vitamin B2 1.729mg 0.258mg 113%
Fiber 0g 18.6g 74%
Cholesterol 224mg 4mg 73%
Manganese 0.209mg 1.562mg 59%
Magnesium 60mg 271mg 50%
Folate 24µg 219µg 49%
Sodium 744mg 1745mg 44%
Iron 10.84mg 7.8mg 38%
Phosphorus 580mg 385mg 28%
Vitamin B1 0.017mg 0.277mg 22%
Vitamin A 203µg 13µg 21%
Carbs 1.64g 59.87g 19%
Protein 32.48g 25.56g 14%
Potassium 637mg 1000mg 11%
Calories 158kcal 371kcal 11%
Vitamin C 8.5mg 0mg 9%
Polyunsaturated fat 0.268g 1.148g 6%
Saturated fat 0.236g 1.084g 4%
Vitamin B3 2.189mg 1.472mg 4%
Calcium 180mg 143mg 4%
Fats 1.4g 3.25g 3%
Zinc 3.46mg 3.4mg 1%
Vitamin B6 0.27mg 0.285mg 1%
Monounsaturated fat 0.162g 0.532g 1%
Net carbs 1.64g 41.27g N/A
Copper 0.998mg 0.998mg 0%
Vitamin E 0.05mg 0%
Vitamin B5 0.9mg 0.917mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.364mg 0.266mg 0%
Threonine 1.398mg 0.886mg 0%
Isoleucine 1.414mg 1.303mg 0%
Leucine 2.287mg 2.115mg 0%
Lysine 2.427mg 1.695mg 0%
Methionine 0.733mg 0.372mg 0%
Phenylalanine 1.164mg 1.491mg 0%
Valine 1.419mg 1.434mg 0%
Histidine 0.624mg 0.715mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Papadum
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
34%
Papadum
Minerals Daily Need Coverage Score
185%
Squid
168%
Papadum

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 1001mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.848g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Papadum
Papadum is lower in Cholesterol (difference - 220mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.