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  6. Squid vs. Pomegranate

Squid vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between squid and pomegranate

  • Squid is higher than pomegranate in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 225% more than pomegranate.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Pomegranates, raw.

Infographic

Squid vs Pomegranate 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
Squid
9
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +169.9%
Contains more IronIron +3513.3%
Contains more CopperCopper +531.6%
Contains more ZincZinc +888.6%
Contains more PhosphorusPhosphorus +1511.1%
Contains more ManganeseManganese +75.6%
Contains more SeleniumSelenium +17820%
Contains less SodiumSodium -99.6%

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
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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3162.3%
Contains more Vitamin B3Vitamin B3 +647.1%
Contains more Vitamin B5Vitamin B5 +138.7%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Pomegranate DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.5µg 162%
Iron 10.84mg 0.3mg 132%
Vitamin B2 1.729mg 0.053mg 129%
Copper 0.998mg 0.158mg 93%
Phosphorus 580mg 36mg 78%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.67g 62%
Sodium 744mg 3mg 32%
Zinc 3.46mg 0.35mg 28%
Vitamin A 203µg 0µg 23%
Calcium 180mg 10mg 17%
Fiber 0g 4g 16%
Vitamin B6 0.27mg 0.075mg 15%
Vitamin K 16.4µg 14%
Potassium 637mg 236mg 12%
Vitamin B3 2.189mg 0.293mg 12%
Magnesium 60mg 12mg 11%
Vitamin B5 0.9mg 0.377mg 10%
Carbs 1.64g 18.7g 6%
Folate 24µg 38µg 4%
Calories 158kcal 83kcal 4%
Vitamin B1 0.017mg 0.067mg 4%
Manganese 0.209mg 0.119mg 4%
Vitamin E 0.6mg 4%
Vitamin C 8.5mg 10.2mg 2%
Choline 7.6mg 1%
Saturated fat 0.236g 0.12g 1%
Polyunsaturated fat 0.268g 0.079g 1%
Fats 1.4g 1.17g 0%
Net carbs 1.64g 14.7g N/A
Sugar 13.67g N/A
Monounsaturated fat 0.162g 0.093g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1844.9%
Contains more FatsFats +19.7%
Contains more OtherOther +534%
Contains more CarbsCarbs +1040.2%
Contains more WaterWater +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +74.2%
Contains more Poly. FatPolyunsaturated fat +239.2%
Contains less Sat. FatSaturated fat -49.2%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.