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Squid vs. Pecan — In-Depth Nutrition Comparison

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Differences between squid and pecan

  • Squid has more vitamin B12, selenium, vitamin B2, iron, and phosphorus, while pecan has more manganese, vitamin B1, and fiber.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Nuts, pecans.

Infographic

Squid vs Pecan 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
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%
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +328.5%
Contains more PhosphorusPhosphorus +109.4%
Contains more SeleniumSelenium +2257.9%
Contains more MagnesiumMagnesium +101.7%
Contains more CopperCopper +20.2%
Contains more ZincZinc +30.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2053.1%

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
6
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%
Pecan
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +672.7%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3782.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.863mg
~equal in Folate ~22µg

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
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +254.2%
Contains more WaterWater +1636.4%
Contains more OtherOther +127%
Contains more FatsFats +5040.7%
Contains more CarbsCarbs +745.1%

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +25085.8%
Contains more Poly. FatPolyunsaturated fat +7964.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Pecan
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Pecan DV% diff.
Vitamin B12 5.4µg 0µg 225%
Manganese 0.209mg 4.5mg 187%
Selenium 89.6µg 3.8µg 156%
Polyunsaturated fat 0.268g 21.614g 142%
Vitamin B2 1.729mg 0.13mg 123%
Fats 1.4g 71.97g 109%
Iron 10.84mg 2.53mg 104%
Monounsaturated fat 0.162g 40.801g 102%
Cholesterol 224mg 0mg 75%
Vitamin B1 0.017mg 0.66mg 54%
Protein 32.48g 9.17g 47%
Phosphorus 580mg 277mg 43%
Fiber 0g 9.6g 38%
Sodium 744mg 0mg 32%
Saturated fat 0.236g 6.18g 27%
Calories 158kcal 691kcal 27%
Vitamin A 203µg 3µg 22%
Copper 0.998mg 1.2mg 22%
Magnesium 60mg 121mg 15%
Calcium 180mg 70mg 11%
Zinc 3.46mg 4.53mg 10%
Vitamin E 1.4mg 9%
Vitamin C 8.5mg 1.1mg 8%
Potassium 637mg 410mg 7%
Choline 40.5mg 7%
Vitamin B3 2.189mg 1.167mg 6%
Vitamin B6 0.27mg 0.21mg 5%
Carbs 1.64g 13.86g 4%
Vitamin K 3.5µg 3%
Folate 24µg 22µg 1%
Vitamin B5 0.9mg 0.863mg 1%
Net carbs 1.64g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Tryptophan 0.364mg 0.093mg 0%
Threonine 1.398mg 0.306mg 0%
Isoleucine 1.414mg 0.336mg 0%
Leucine 2.287mg 0.598mg 0%
Lysine 2.427mg 0.287mg 0%
Methionine 0.733mg 0.183mg 0%
Phenylalanine 1.164mg 0.426mg 0%
Valine 1.419mg 0.411mg 0%
Histidine 0.624mg 0.262mg 0%
Fructose 0.04g 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 Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
185%
Squid
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.944g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 10)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 744mg)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.