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Squid vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between squid and pretzel?

  • Squid is richer in vitamin B12, selenium, vitamin B2, copper, iron, and phosphorus, while pretzel is higher in folate, manganese, and vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Squid vs Pretzel 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
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +185.7%
Contains more IronIron +136.7%
Contains more CopperCopper +539.7%
Contains more ZincZinc +232.7%
Contains more PhosphorusPhosphorus +353.1%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +1936.4%
Contains more ManganeseManganese +385.6%

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.
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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +304.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +420.8%
Contains more Vitamin B5Vitamin B5 +179.5%
Contains more Vitamin B6Vitamin B6 +264.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2394.1%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more FolateFolate +591.7%
~equal in Vitamin D ~0µg

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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +223.5%
Contains more WaterWater +1852.7%
Contains more FatsFats +109.3%
Contains more CarbsCarbs +4801.8%
~equal in Other ~3.51g

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -39.6%
Contains more Mono. FatMonounsaturated fat +348.8%
Contains more Poly. FatPolyunsaturated fat +381.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Pretzel DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 4.4µg 155%
Vitamin B2 1.729mg 0.332mg 107%
Copper 0.998mg 0.156mg 94%
Iron 10.84mg 4.58mg 78%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 128mg 65%
Protein 32.48g 10.04g 45%
Folate 24µg 166µg 36%
Manganese 0.209mg 1.015mg 35%
Vitamin B1 0.017mg 0.424mg 34%
Starch 72.58g 30%
Carbs 1.64g 80.39g 26%
Vitamin A 203µg 0µg 23%
Sodium 744mg 1240mg 22%
Zinc 3.46mg 1.04mg 22%
Vitamin B3 2.189mg 5.27mg 19%
Calcium 180mg 27mg 15%
Vitamin B6 0.27mg 0.074mg 15%
Fiber 0g 3.4g 14%
Potassium 637mg 223mg 12%
Vitamin B5 0.9mg 0.322mg 12%
Calories 158kcal 384kcal 11%
Magnesium 60mg 29mg 7%
Vitamin C 8.5mg 2.1mg 7%
Polyunsaturated fat 0.268g 1.291g 7%
Choline 29.5mg 5%
Vitamin E 0.47mg 3%
Vitamin K 2.8µg 2%
Fats 1.4g 2.93g 2%
Saturated fat 0.236g 0.391g 1%
Monounsaturated fat 0.162g 0.727g 1%
Net carbs 1.64g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.364mg 0.097mg 0%
Threonine 1.398mg 0.25mg 0%
Isoleucine 1.414mg 0.407mg 0%
Leucine 2.287mg 0.757mg 0%
Lysine 2.427mg 0.257mg 0%
Methionine 0.733mg 0.177mg 0%
Phenylalanine 1.164mg 0.52mg 0%
Valine 1.419mg 0.48mg 0%
Histidine 0.624mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
185%
Squid
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 83)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 224mg)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.