Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Saffron — In-Depth Nutrition Comparison

Compare

What are the main differences between squid and saffron?

  • Squid is richer in vitamin B12, selenium, vitamin B2, copper, and phosphorus, while saffron is higher in manganese, vitamin C, vitamin B6, and magnesium.
  • Saffron's daily need coverage for manganese is 1226% higher.
  • Saffron is lower in cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Spices, saffron types in this comparison.

Infographic

Squid vs Saffron 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
5
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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CalciumCalcium +62.2%
Contains more CopperCopper +204.3%
Contains more ZincZinc +217.4%
Contains more PhosphorusPhosphorus +130.2%
Contains more SeleniumSelenium +1500%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +170.6%
Contains less SodiumSodium -80.1%
Contains more ManganeseManganese +13492.3%
~equal in Iron ~11.1mg

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
5
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +651.9%
Contains more Vitamin B2Vitamin B2 +547.6%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +850.6%
Contains more Vitamin B1Vitamin B1 +576.5%
Contains more Vitamin B6Vitamin B6 +274.1%
Contains more FolateFolate +287.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +184.2%
Contains more WaterWater +413.6%
Contains more FatsFats +317.9%
Contains more CarbsCarbs +3886%
Contains more OtherOther +62.2%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +164.8%
Contains more Poly. FatPolyunsaturated fat +671.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Saffron
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Saffron DV% diff.
Manganese 0.209mg 28.408mg 1226%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 5.6µg 153%
Vitamin B2 1.729mg 0.267mg 112%
Vitamin C 8.5mg 80.8mg 80%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.328mg 74%
Vitamin B6 0.27mg 1.01mg 57%
Magnesium 60mg 264mg 49%
Phosphorus 580mg 252mg 47%
Protein 32.48g 11.43g 42%
Potassium 637mg 1724mg 32%
Sodium 744mg 148mg 26%
Zinc 3.46mg 1.09mg 22%
Carbs 1.64g 65.37g 21%
Vitamin A 203µg 27µg 20%
Vitamin B5 0.9mg 18%
Folate 24µg 93µg 17%
Fiber 0g 3.9g 16%
Polyunsaturated fat 0.268g 2.067g 12%
Calories 158kcal 310kcal 8%
Vitamin B1 0.017mg 0.115mg 8%
Calcium 180mg 111mg 7%
Fats 1.4g 5.85g 7%
Saturated fat 0.236g 1.586g 6%
Vitamin B3 2.189mg 1.46mg 5%
Iron 10.84mg 11.1mg 3%
Monounsaturated fat 0.162g 0.429g 1%
Net carbs 1.64g 61.47g N/A
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 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Saffron
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
54%
Saffron
Minerals Daily Need Coverage Score
185%
Squid
479%
Saffron

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.35g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 70)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.2)
Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Saffron
Saffron contains less Sodium (difference - 596mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.