Squid vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between squid and pasta
- Pasta has less vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and potassium than squid.
- Squid covers your daily need for vitamin B12, 219% more than pasta.
- Squid has 124 times more sodium than pasta. While squid has 744mg of sodium, pasta has only 6mg.
These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Pasta, fresh-refrigerated, plain, cooked.
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.
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +2554.2% |
| Contains more IronIron | +850.9% |
| Contains more CopperCopper | +973.1% |
| Contains more ZincZinc | +517.9% |
| Contains more PhosphorusPhosphorus | +820.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99.2% |
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 | +3283.3% |
| Contains more Vitamin B2Vitamin B2 | +1052.7% |
| Contains more Vitamin B3Vitamin B3 | +120.7% |
| Contains more Vitamin B5Vitamin B5 | +391.8% |
| Contains more Vitamin B6Vitamin B6 | +694.1% |
| Contains more Vitamin B12Vitamin B12 | +3757.1% |
| Contains more Vitamin B1Vitamin B1 | +1129.4% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +530.7% |
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +983.9% |
| Contains more CarbsCarbs | +1420.1% |
| Contains more WaterWater | +12.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +30.6% |
| Contains less Sat. FatSaturated fat | -36.4% |
| Contains more Poly. FatPolyunsaturated fat | +60.1% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 5.4µg | 0.14µg | 219% |
| Selenium | 89.6µg | 163% | |
| Vitamin B2 | 1.729mg | 0.15mg | 121% |
| Iron | 10.84mg | 1.14mg | 121% |
| Copper | 0.998mg | 0.093mg | 101% |
| Phosphorus | 580mg | 63mg | 74% |
| Cholesterol | 224mg | 33mg | 64% |
| Protein | 32.48g | 5.15g | 55% |
| Sodium | 744mg | 6mg | 32% |
| Zinc | 3.46mg | 0.56mg | 26% |
| Vitamin A | 203µg | 6µg | 22% |
| Potassium | 637mg | 24mg | 18% |
| Vitamin B6 | 0.27mg | 0.034mg | 18% |
| Calcium | 180mg | 6mg | 17% |
| Vitamin B1 | 0.017mg | 0.209mg | 16% |
| Vitamin B5 | 0.9mg | 0.183mg | 14% |
| Magnesium | 60mg | 18mg | 10% |
| Folate | 24µg | 64µg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Carbs | 1.64g | 24.93g | 8% |
| Vitamin B3 | 2.189mg | 0.992mg | 7% |
| Polyunsaturated fat | 0.268g | 0.429g | 1% |
| Calories | 158kcal | 131kcal | 1% |
| Manganese | 0.209mg | 0.224mg | 1% |
| Fats | 1.4g | 1.05g | 1% |
| Net carbs | 1.64g | 24.93g | N/A |
| Saturated fat | 0.236g | 0.15g | 0% |
| Monounsaturated fat | 0.162g | 0.124g | 0% |
| Tryptophan | 0.364mg | 0.065mg | 0% |
| Threonine | 1.398mg | 0.134mg | 0% |
| Isoleucine | 1.414mg | 0.197mg | 0% |
| Leucine | 2.287mg | 0.348mg | 0% |
| Lysine | 2.427mg | 0.097mg | 0% |
| Methionine | 0.733mg | 0.079mg | 0% |
| Phenylalanine | 1.164mg | 0.247mg | 0% |
| Valine | 1.419mg | 0.217mg | 0% |
| Histidine | 0.624mg | 0.103mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | 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%
15%
Minerals Daily Need Coverage Score
185%
16%
Comparison summary
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 49)
Which food is cheaper?
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pasta is lower in Cholesterol (difference - 191mg)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 738mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.086g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)