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Squid vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between squid and piña colada?

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than piña colada.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Squid vs Piña colada 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +797.2%
Contains more IronIron +5061.9%
Contains more CopperCopper +1163.3%
Contains more ZincZinc +2561.5%
Contains more PhosphorusPhosphorus +8185.7%
Contains more SeleniumSelenium +12700%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +152.6%

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
8
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +73.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +10070.6%
Contains more Vitamin B3Vitamin B3 +1755.1%
Contains more Vitamin B5Vitamin B5 +1375.4%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +70.6%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +7633.3%
Contains more FatsFats +34.3%
Contains more CarbsCarbs +1281.7%
Contains more OtherOther +199.1%
~equal in Water ~64.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
3
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +97.6%
Contains more Poly. FatPolyunsaturated fat +712.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Piña colada DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.7µg 162%
Iron 10.84mg 0.21mg 133%
Vitamin B2 1.729mg 0.017mg 132%
Copper 0.998mg 0.079mg 102%
Phosphorus 580mg 7mg 82%
Cholesterol 224mg 0mg 75%
Protein 32.48g 0.42g 64%
Sodium 744mg 6mg 32%
Zinc 3.46mg 0.13mg 30%
Vitamin A 203µg 0µg 23%
Calcium 180mg 8mg 17%
Potassium 637mg 71mg 17%
Vitamin B6 0.27mg 0.045mg 17%
Vitamin B5 0.9mg 0.061mg 17%
Manganese 0.209mg 0.528mg 14%
Vitamin B3 2.189mg 0.118mg 13%
Magnesium 60mg 8mg 12%
Carbs 1.64g 22.66g 7%
Saturated fat 0.236g 1.636g 6%
Vitamin C 8.5mg 4.9mg 4%
Folate 24µg 12µg 3%
Polyunsaturated fat 0.268g 0.033g 2%
Calories 158kcal 174kcal 1%
Vitamin B1 0.017mg 0.029mg 1%
Fiber 0g 0.3g 1%
Fats 1.4g 1.88g 1%
Net carbs 1.64g 22.36g N/A
Sugar 22.33g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.162g 0.082g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 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 Piña colada
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
4%
Piña colada
Minerals Daily Need Coverage Score
185%
Squid
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 22.33g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.4g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Piña colada
Piña colada is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 738mg)
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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.