Squid as food vs. Pumpkin seed — In-Depth Nutrition Comparison
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Important differences between Squid as food and Pumpkin seed
- Squid as food has more Vitamin B12, Vitamin B2, Iron, Phosphorus, and Copper, however, Pumpkin seed has more Fiber, Zinc, and Magnesium.
- Squid as food's daily need coverage for Vitamin B12 is 225% more.
The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
Contains
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Calcium
+227.3%
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Iron
+227.5%
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Phosphorus
+530.4%
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Copper
+44.6%
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Magnesium
+336.7%
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Potassium
+44.3%
Contains
less
Sodium
-97.6%
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Zinc
+197.7%
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Manganese
+137.3%
Contains
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Calcium
+227.3%
Contains
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Iron
+227.5%
Contains
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Phosphorus
+530.4%
Contains
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Copper
+44.6%
Contains
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Magnesium
+336.7%
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Potassium
+44.3%
Contains
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Sodium
-97.6%
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Zinc
+197.7%
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Manganese
+137.3%
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.
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Contains
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Vitamin A
+988.7%
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Vitamin C
+2733.3%
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Vitamin B2
+3225%
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Vitamin B3
+665.4%
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Vitamin B5
+1507.1%
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Vitamin B6
+629.7%
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Folate
+166.7%
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Vitamin B12
+∞%
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Vitamin B1
+100%
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Vitamin A
+988.7%
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Vitamin C
+2733.3%
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Vitamin B2
+3225%
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Vitamin B3
+665.4%
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Vitamin B5
+1507.1%
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Vitamin B6
+629.7%
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Folate
+166.7%
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Vitamin B12
+∞%
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Vitamin B1
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+75.1%
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Water
+1258.2%
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Fats
+1285.7%
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Carbs
+3177.4%
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Other
+13.1%
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+75.1%
Contains
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Water
+1258.2%
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Fats
+1285.7%
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Carbs
+3177.4%
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Other
+13.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-93.6%
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Monounsaturated Fat
+3623.5%
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Polyunsaturated fat
+3200%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-93.6%
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Monounsaturated Fat
+3623.5%
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Polyunsaturated fat
+3200%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 35.35g |
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| Protein | 32.48g | 18.55g |
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| Fats | 1.4g | 19.4g |
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| Carbs | 1.64g | 53.75g |
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| Calories | 158kcal | 446kcal |
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| Fiber | 0g | 18.4g |
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| Calcium | 180mg | 55mg |
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| Iron | 10.84mg | 3.31mg |
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| Magnesium | 60mg | 262mg |
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| Phosphorus | 580mg | 92mg |
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| Potassium | 637mg | 919mg |
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| Sodium | 744mg | 18mg |
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| Zinc | 3.46mg | 10.3mg |
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| Copper | 0.998mg | 0.69mg |
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| Manganese | 0.209mg | 0.496mg |
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| Selenium | 89.6µg |
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| Vitamin A | 675IU | 62IU |
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| Vitamin A RAE | 203µg | 3µg |
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| Vitamin C | 8.5mg | 0.3mg |
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| Vitamin B1 | 0.017mg | 0.034mg |
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| Vitamin B2 | 1.729mg | 0.052mg |
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| Vitamin B3 | 2.189mg | 0.286mg |
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| Vitamin B5 | 0.9mg | 0.056mg |
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| Vitamin B6 | 0.27mg | 0.037mg |
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| Folate | 24µg | 9µg |
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| Vitamin B12 | 5.4µg | 0µg |
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| Tryptophan | 0.364mg | 0.326mg |
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| Threonine | 1.398mg | 0.683mg |
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| Isoleucine | 1.414mg | 0.956mg |
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| Leucine | 2.287mg | 1.572mg |
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| Lysine | 2.427mg | 1.386mg |
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| Methionine | 0.733mg | 0.417mg |
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| Phenylalanine | 1.164mg | 0.924mg |
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| Valine | 1.419mg | 1.491mg |
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| Histidine | 0.624mg | 0.515mg |
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| Cholesterol | 224mg | 0mg |
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| Saturated Fat | 0.236g | 3.67g |
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| Omega-3 - DHA | 0.132g |
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| Omega-3 - EPA | 0.078g |
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| Omega-3 - DPA | 0.012g |
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| Monounsaturated Fat | 0.162g | 6.032g |
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| Polyunsaturated fat | 0.268g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
110%
4%
Minerals Daily Need Coverage Score
185%
103%
Comparison summary
Which food is lower in Saturated Fat?
Squid as food is lower in Saturated Fat (difference - 3.434g)
Which food is lower in glycemic index?
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food is cheaper (difference - $2.2)
Which food is richer in vitamins?
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 726mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 224mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.