Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Pita — In-Depth Nutrition Comparison

Compare

Important differences between squid and pita

  • Squid has more vitamin B12, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and potassium; however, pita has more vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Bread, pita, white, unenriched.

Infographic

Squid vs Pita 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
8
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%
Pita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +109.3%
Contains more PotassiumPotassium +430.8%
Contains more IronIron +674.3%
Contains more CopperCopper +494%
Contains more ZincZinc +311.9%
Contains more PhosphorusPhosphorus +497.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +130.1%

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%
Pita
1
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +694.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1470.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.142mg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more ProteinProtein +256.9%
Contains more FatsFats +16.7%
Contains more WaterWater +90.4%
Contains more OtherOther +76.8%
Contains more CarbsCarbs +3296.3%

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
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +54.3%
Contains less Sat. FatSaturated fat -29.7%
Contains more Poly. FatPolyunsaturated fat +99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Pita DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 0.097mg 126%
Iron 10.84mg 1.4mg 118%
Copper 0.998mg 0.168mg 92%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 97mg 69%
Protein 32.48g 9.1g 47%
Zinc 3.46mg 0.84mg 24%
Vitamin A 203µg 0µg 23%
Vitamin B1 0.017mg 0.267mg 21%
Carbs 1.64g 55.7g 18%
Vitamin B6 0.27mg 0.034mg 18%
Potassium 637mg 120mg 15%
Manganese 0.209mg 0.481mg 12%
Vitamin B5 0.9mg 0.397mg 10%
Calcium 180mg 86mg 9%
Fiber 0g 2.2g 9%
Sodium 744mg 536mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 26mg 8%
Calories 158kcal 275kcal 6%
Polyunsaturated fat 0.268g 0.535g 2%
Fats 1.4g 1.2g 0%
Net carbs 1.64g 53.5g N/A
Vitamin B3 2.189mg 2.142mg 0%
Folate 24µg 24µg 0%
Saturated fat 0.236g 0.166g 0%
Monounsaturated fat 0.162g 0.105g 0%
Tryptophan 0.364mg 0.105mg 0%
Threonine 1.398mg 0.257mg 0%
Isoleucine 1.414mg 0.349mg 0%
Leucine 2.287mg 0.634mg 0%
Lysine 2.427mg 0.219mg 0%
Methionine 0.733mg 0.16mg 0%
Phenylalanine 1.164mg 0.446mg 0%
Valine 1.419mg 0.394mg 0%
Histidine 0.624mg 0.195mg 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?

ok
ok
is better in case of low diet
Squid Pita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
Minerals Daily Need Coverage Score
185%
Squid
36%
Pita

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 68)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 0.07g)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.