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  6. Squid vs. Potato salad

Squid vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between squid and potato salad

  • Potato salad has less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, calcium, and potassium than squid.
  • Squid covers your daily need for vitamin B12, 225% more than potato salad.
  • Squid has 29 times more vitamin B2 than potato salad. While squid has 1.729mg of vitamin B2, potato salad has only 0.06mg.
  • Potato salad has less cholesterol.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Potato salad, home-prepared.

Infographic

Squid vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +150.8%
Contains more IronIron +1567.7%
Contains more CopperCopper +745.8%
Contains more ZincZinc +1016.1%
Contains more PhosphorusPhosphorus +1015.4%
Contains more ManganeseManganese +106.9%
Contains more SeleniumSelenium +2085.4%
Contains less SodiumSodium -28.9%

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
7
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +534.4%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin B1Vitamin B1 +352.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Potato salad DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 4.1µg 155%
Vitamin B2 1.729mg 0.06mg 128%
Iron 10.84mg 0.65mg 127%
Copper 0.998mg 0.118mg 98%
Phosphorus 580mg 52mg 75%
Protein 32.48g 2.68g 60%
Cholesterol 224mg 68mg 52%
Zinc 3.46mg 0.31mg 29%
Polyunsaturated fat 0.268g 3.737g 23%
Vitamin A 203µg 32µg 19%
Calcium 180mg 19mg 16%
Potassium 637mg 254mg 11%
Magnesium 60mg 15mg 11%
Vitamin B6 0.27mg 0.141mg 10%
Fats 1.4g 8.2g 10%
Sodium 744mg 529mg 9%
Vitamin B3 2.189mg 0.89mg 8%
Vitamin B5 0.9mg 0.534mg 7%
Monounsaturated fat 0.162g 2.48g 6%
Manganese 0.209mg 0.101mg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0.017mg 0.077mg 5%
Saturated fat 0.236g 1.429g 5%
Folate 24µg 7µg 4%
Carbs 1.64g 11.17g 3%
Vitamin C 8.5mg 10mg 2%
Calories 158kcal 143kcal 1%
Net carbs 1.64g 9.87g N/A
Tryptophan 0.364mg 0.042mg 0%
Threonine 1.398mg 0.116mg 0%
Isoleucine 1.414mg 0.141mg 0%
Leucine 2.287mg 0.202mg 0%
Lysine 2.427mg 0.171mg 0%
Methionine 0.733mg 0.066mg 0%
Phenylalanine 1.164mg 0.135mg 0%
Valine 1.419mg 0.172mg 0%
Histidine 0.624mg 0.062mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +1111.9%
Contains more OtherOther +72.3%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +581.1%
Contains more WaterWater +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +1430.9%
Contains more Poly. FatPolyunsaturated fat +1294.4%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.