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Squid vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on differences between squid and pumpkin pie

  • Squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, yet pumpkin pie is higher in vitamin A.
  • Squid covers your daily vitamin B12 needs 210% more than pumpkin pie.
  • Squid contains 17 times more selenium than pumpkin pie. While squid contains 89.6µg of selenium, pumpkin pie contains only 5.4µg.
  • The amount of cholesterol in pumpkin pie is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Pie, pumpkin, commercially prepared.

Infographic

Squid vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +281.4%
Contains more IronIron +1104.4%
Contains more CopperCopper +574.3%
Contains more ZincZinc +787.2%
Contains more PhosphorusPhosphorus +616%
Contains more SeleniumSelenium +1559.3%
Contains less SodiumSodium -67.9%
~equal in Manganese ~0.227mg

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%
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1294.4%
Contains more Vitamin B3Vitamin B3 +97.7%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin B12Vitamin B12 +1442.9%
Contains more Vitamin AVitamin A +120.7%
Contains more Vitamin B1Vitamin B1 +941.2%
~equal in Folate ~26µg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +732.8%
Contains more WaterWater +21.3%
Contains more OtherOther +197.3%
Contains more FatsFats +596.4%
Contains more CarbsCarbs +2023.8%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +2739.5%
Contains more Poly. FatPolyunsaturated fat +560.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Pumpkin pie
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 Pumpkin pie DV% diff.
Vitamin B12 5.4µg 0.35µg 210%
Selenium 89.6µg 5.4µg 153%
Iron 10.84mg 0.9mg 124%
Vitamin B2 1.729mg 0.124mg 123%
Copper 0.998mg 0.148mg 94%
Phosphorus 580mg 81mg 71%
Cholesterol 224mg 26mg 66%
Protein 32.48g 3.9g 57%
Zinc 3.46mg 0.39mg 28%
Vitamin A 203µg 448µg 27%
Sodium 744mg 239mg 22%
Vitamin B6 0.27mg 0.063mg 16%
Potassium 637mg 167mg 14%
Vitamin B1 0.017mg 0.177mg 13%
Fats 1.4g 9.75g 13%
Calcium 180mg 64mg 12%
Carbs 1.64g 34.83g 11%
Vitamin K 13.2µg 11%
Monounsaturated fat 0.162g 4.6g 11%
Magnesium 60mg 14mg 11%
Polyunsaturated fat 0.268g 1.77g 10%
Vitamin C 8.5mg 0mg 9%
Vitamin B5 0.9mg 0.452mg 9%
Saturated fat 0.236g 1.988g 8%
Fiber 0g 1.8g 7%
Choline 37.5mg 7%
Vitamin B3 2.189mg 1.107mg 7%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Calories 158kcal 243kcal 4%
Starch 10.73g 4%
Manganese 0.209mg 0.227mg 1%
Vitamin D 0.1µg 1%
Folate 24µg 26µg 1%
Net carbs 1.64g 33.03g N/A
Vitamin D 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.364mg 0.048mg 0%
Threonine 1.398mg 0.154mg 0%
Isoleucine 1.414mg 0.158mg 0%
Leucine 2.287mg 0.297mg 0%
Lysine 2.427mg 0.192mg 0%
Methionine 0.733mg 0.249mg 0%
Phenylalanine 1.164mg 0.175mg 0%
Valine 1.419mg 0.211mg 0%
Histidine 0.624mg 0.088mg 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 Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
185%
Squid
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 18.88g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.752g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 198mg)
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 505mg)
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.