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  6. Squid vs. Soy milk

Squid vs. Soy milk — In-Depth Nutrition Comparison

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How are Squid and Soy milk different?

  • Squid has more Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, Zinc, and Vitamin A RAE than Soy milk.
  • Daily need coverage for Vitamin B12 from Squid is 225% higher.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Soymilk, original and vanilla, unfortified are the varieties used in this article.

Infographic

Squid vs Soy milk 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
Squid
8
:
2
Soy milk
Soy milk
Contains more Calcium +620%
Contains more Iron +1593.8%
Contains more Magnesium +140%
Contains more Phosphorus +1015.4%
Contains more Potassium +439.8%
Contains more Zinc +2783.3%
Contains more Copper +679.7%
Contains more Selenium +1766.7%
Contains less Sodium -93.1%
Equal in Manganese - 0.223
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +620%
Contains more Iron +1593.8%
Contains more Magnesium +140%
Contains more Phosphorus +1015.4%
Contains more Potassium +439.8%
Contains more Zinc +2783.3%
Contains more Copper +679.7%
Contains more Selenium +1766.7%
Contains less Sodium -93.1%
Equal in Manganese - 0.223

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
Squid
8
:
4
Soy milk
Soy milk
Contains more Vitamin A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2405.8%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +250.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +252.9%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +22400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2405.8%
Contains more Vitamin B3 +326.7%
Contains more Vitamin B5 +141.3%
Contains more Vitamin B6 +250.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +252.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
:
3
Soy milk
Soy milk
Contains more Protein +893.3%
Contains more Other +416.9%
Contains more Fats +25%
Contains more Carbs +282.9%
Contains more Water +44.1%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +893.3%
Contains more Other +416.9%
Contains more Fats +25%
Contains more Carbs +282.9%
Contains more Water +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +147.5%
Contains more Polyunsaturated fat +258.6%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +147.5%
Contains more Polyunsaturated fat +258.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Soy milk Opinion
Net carbs 1.64g 5.68g Soy milk
Protein 32.48g 3.27g Squid
Fats 1.4g 1.75g Soy milk
Carbs 1.64g 6.28g Soy milk
Calories 158kcal 54kcal Squid
Sugar 3.99g Squid
Fiber 0g 0.6g Soy milk
Calcium 180mg 25mg Squid
Iron 10.84mg 0.64mg Squid
Magnesium 60mg 25mg Squid
Phosphorus 580mg 52mg Squid
Potassium 637mg 118mg Squid
Sodium 744mg 51mg Soy milk
Zinc 3.46mg 0.12mg Squid
Copper 0.998mg 0.128mg Squid
Manganese 0.209mg 0.223mg Soy milk
Selenium 89.6µg 4.8µg Squid
Vitamin A 675IU 3IU Squid
Vitamin A RAE 203µg 0µg Squid
Vitamin E 0.11mg Soy milk
Vitamin C 8.5mg 0mg Squid
Vitamin B1 0.017mg 0.06mg Soy milk
Vitamin B2 1.729mg 0.069mg Squid
Vitamin B3 2.189mg 0.513mg Squid
Vitamin B5 0.9mg 0.373mg Squid
Vitamin B6 0.27mg 0.077mg Squid
Folate 24µg 18µg Squid
Vitamin B12 5.4µg 0µg Squid
Vitamin K 3µg Soy milk
Tryptophan 0.364mg 0.038mg Squid
Threonine 1.398mg 0.108mg Squid
Isoleucine 1.414mg 0.114mg Squid
Leucine 2.287mg 0.186mg Squid
Lysine 2.427mg 0.131mg Squid
Methionine 0.733mg 0.027mg Squid
Phenylalanine 1.164mg 0.113mg Squid
Valine 1.419mg 0.117mg Squid
Histidine 0.624mg 0.061mg Squid
Cholesterol 224mg 0mg Soy milk
Saturated Fat 0.236g 0.205g Soy milk
Omega-3 - DHA 0.132g 0g Squid
Omega-3 - EPA 0.078g 0g Squid
Omega-3 - DPA 0.012g 0g Squid
Monounsaturated Fat 0.162g 0.401g Soy milk
Polyunsaturated fat 0.268g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid
9%
Soy milk
Minerals Daily Need Coverage Score
185%
Squid
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 37)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 693mg)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.031g)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.