Squid vs. Safflower — In-Depth Nutrition Comparison
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Significant differences between squid and safflower
- Squid has more vitamin B12, vitamin B2, and iron; however, safflower is richer in vitamin B1, copper, manganese, magnesium, vitamin B6, and vitamin B5.
- Squid covers your daily vitamin B12 needs 225% more than safflower.
Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, safflower seed kernels, dried.
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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 more CalciumCalcium | +130.8% |
| Contains more IronIron | +121.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +488.3% |
| Contains more CopperCopper | +75.1% |
| Contains more ZincZinc | +46% |
| Contains more PhosphorusPhosphorus | +11% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +863.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +6666.7% |
| Contains more Vitamin B2Vitamin B2 | +316.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6741.2% |
| Contains more Vitamin B5Vitamin B5 | +347.8% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more FolateFolate | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Polyunsaturated fat | 0.268g | 28.223g | 186% |
| Selenium | 89.6µg | 163% | |
| Vitamin B2 | 1.729mg | 0.415mg | 101% |
| Vitamin B1 | 0.017mg | 1.163mg | 96% |
| Copper | 0.998mg | 1.747mg | 83% |
| Manganese | 0.209mg | 2.014mg | 78% |
| Cholesterol | 224mg | 0mg | 75% |
| Iron | 10.84mg | 4.9mg | 74% |
| Magnesium | 60mg | 353mg | 70% |
| Vitamin B6 | 0.27mg | 1.17mg | 69% |
| Vitamin B5 | 0.9mg | 4.03mg | 63% |
| Fats | 1.4g | 38.45g | 57% |
| Folate | 24µg | 160µg | 34% |
| Protein | 32.48g | 16.18g | 33% |
| Sodium | 744mg | 3mg | 32% |
| Vitamin A | 203µg | 3µg | 22% |
| Calories | 158kcal | 517kcal | 18% |
| Saturated fat | 0.236g | 3.682g | 16% |
| Zinc | 3.46mg | 5.05mg | 14% |
| Monounsaturated fat | 0.162g | 4.848g | 12% |
| Carbs | 1.64g | 34.29g | 11% |
| Calcium | 180mg | 78mg | 10% |
| Phosphorus | 580mg | 644mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Vitamin B3 | 2.189mg | 2.284mg | 1% |
| Potassium | 637mg | 687mg | 1% |
| Net carbs | 1.64g | 34.29g | N/A |
| Tryptophan | 0.364mg | 0.183mg | 0% |
| Threonine | 1.398mg | 0.586mg | 0% |
| Isoleucine | 1.414mg | 0.717mg | 0% |
| Leucine | 2.287mg | 1.154mg | 0% |
| Lysine | 2.427mg | 0.534mg | 0% |
| Methionine | 0.733mg | 0.284mg | 0% |
| Phenylalanine | 1.164mg | 0.806mg | 0% |
| Valine | 1.419mg | 1.025mg | 0% |
| Histidine | 0.624mg | 0.452mg | 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
| Contains more ProteinProtein | +100.7% |
| Contains more WaterWater | +987.5% |
| Contains more FatsFats | +2646.4% |
| Contains more CarbsCarbs | +1990.9% |
| Contains more OtherOther | +62.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +2892.6% |
| Contains more Poly. FatPolyunsaturated fat | +10431% |
