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Squid vs. Pizza — In-Depth Nutrition Comparison

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How are squid and pizza different?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc; however, pizza is richer in vitamin B1.
  • Squid covers your daily need for vitamin B12, 208% more than pizza.
  • Squid has 13 times more cholesterol than pizza. Squid has 224mg of cholesterol, while pizza has 17mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust types were used in this article.

Infographic

Squid vs Pizza 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
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%
Pizza
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +270.3%
Contains more IronIron +337.1%
Contains more CopperCopper +850.5%
Contains more ZincZinc +158.2%
Contains more PhosphorusPhosphorus +168.5%
Contains more SeleniumSelenium +350.3%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +72.2%
~equal in Calcium ~188mg

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%
Pizza
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +507.1%
Contains more Vitamin AVitamin A +194.2%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +1185.7%
Contains more Vitamin B1Vitamin B1 +2194.1%
Contains more Vitamin B3Vitamin B3 +74.7%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg

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
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +185.2%
Contains more WaterWater +41.6%
Contains more OtherOther +38.8%
Contains more FatsFats +592.1%
Contains more CarbsCarbs +1932.3%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1509.9%
Contains more Poly. FatPolyunsaturated fat +527.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Pizza DV% diff.
Vitamin B12 5.4µg 0.42µg 208%
Selenium 89.6µg 19.9µg 127%
Vitamin B2 1.729mg 0.195mg 118%
Iron 10.84mg 2.48mg 105%
Copper 0.998mg 0.105mg 99%
Cholesterol 224mg 17mg 69%
Phosphorus 580mg 216mg 52%
Protein 32.48g 11.39g 42%
Vitamin B1 0.017mg 0.39mg 31%
Zinc 3.46mg 1.34mg 19%
Saturated fat 0.236g 4.465g 19%
Vitamin B5 0.9mg 18%
Folate 24µg 93µg 17%
Vitamin A 203µg 69µg 15%
Vitamin B6 0.27mg 0.08mg 15%
Potassium 637mg 172mg 14%
Fats 1.4g 9.69g 13%
Starch 26.95g 11%
Carbs 1.64g 33.33g 11%
Vitamin B3 2.189mg 3.825mg 10%
Fiber 0g 2.3g 9%
Magnesium 60mg 24mg 9%
Polyunsaturated fat 0.268g 1.681g 9%
Vitamin C 8.5mg 1.4mg 8%
Manganese 0.209mg 0.36mg 7%
Sodium 744mg 598mg 6%
Vitamin E 0.83mg 6%
Monounsaturated fat 0.162g 2.608g 6%
Vitamin K 6.7µg 6%
Calories 158kcal 266kcal 5%
Choline 16.4mg 3%
Fructose 1g 1%
Calcium 180mg 188mg 1%
Net carbs 1.64g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0.41mg 0%
Isoleucine 1.414mg 0.564mg 0%
Leucine 2.287mg 1.139mg 0%
Lysine 2.427mg 0.77mg 0%
Methionine 0.733mg 0.264mg 0%
Phenylalanine 1.164mg 0.664mg 0%
Valine 1.419mg 0.72mg 0%
Histidine 0.624mg 0.355mg 0%
Omega-3 - EPA 0.078g 0.004g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.012g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

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

People also compare

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
33%
Pizza
Minerals Daily Need Coverage Score
185%
Squid
58%
Pizza

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.58g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.229g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pizza
Pizza is lower in Cholesterol (difference - 207mg)
Which food contains less Sodium?
Pizza
Pizza contains less Sodium (difference - 146mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.