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  6. Squid vs. Garlic powder

Squid vs. Garlic powder — In-Depth Nutrition Comparison

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How are squid and garlic powder different?

  • Squid is higher in vitamin B12, vitamin B2, selenium, iron, and copper; however, garlic powder is richer in vitamin B6, fiber, vitamin B1, and manganese.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Spices, garlic powder are the varieties used in this article.

Infographic

Squid vs Garlic powder 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
6
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +127.8%
Contains more IronIron +91.9%
Contains more CopperCopper +87.2%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +40.1%
Contains more SeleniumSelenium +274.9%
Contains more MagnesiumMagnesium +28.3%
Contains more PotassiumPotassium +87.3%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +368.4%

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
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +608.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1126.2%
Contains more Vitamin B3Vitamin B3 +175%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +2458.8%
Contains more Vitamin B6Vitamin B6 +512.6%
Contains more FolateFolate +95.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Garlic powder DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin B2 1.729mg 0.141mg 122%
Selenium 89.6µg 23.9µg 119%
Vitamin B6 0.27mg 1.654mg 106%
Cholesterol 224mg 0mg 75%
Iron 10.84mg 5.65mg 65%
Copper 0.998mg 0.533mg 52%
Fiber 0g 9g 36%
Vitamin B1 0.017mg 0.435mg 35%
Manganese 0.209mg 0.979mg 33%
Protein 32.48g 16.55g 32%
Sodium 744mg 60mg 30%
Phosphorus 580mg 414mg 24%
Carbs 1.64g 72.73g 24%
Vitamin A 203µg 0µg 23%
Potassium 637mg 1193mg 16%
Choline 67.5mg 12%
Calcium 180mg 79mg 10%
Vitamin B3 2.189mg 0.796mg 9%
Calories 158kcal 331kcal 9%
Vitamin C 8.5mg 1.2mg 8%
Folate 24µg 47µg 6%
Magnesium 60mg 77mg 4%
Zinc 3.46mg 2.99mg 4%
Vitamin E 0.67mg 4%
Vitamin B5 0.9mg 0.743mg 3%
Polyunsaturated fat 0.268g 0.178g 1%
Fats 1.4g 0.73g 1%
Net carbs 1.64g 63.73g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.236g 0.249g 0%
Monounsaturated fat 0.162g 0.115g 0%
Tryptophan 0.364mg 0.121mg 0%
Threonine 1.398mg 0.374mg 0%
Isoleucine 1.414mg 0.414mg 0%
Leucine 2.287mg 0.728mg 0%
Lysine 2.427mg 0.768mg 0%
Methionine 0.733mg 0.111mg 0%
Phenylalanine 1.164mg 0.525mg 0%
Valine 1.419mg 0.667mg 0%
Histidine 0.624mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.012g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +96.3%
Contains more FatsFats +91.8%
Contains more WaterWater +847.6%
Contains more CarbsCarbs +4334.8%
~equal in Other ~3.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
3
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +40.9%
Contains more Poly. FatPolyunsaturated fat +50.6%
~equal in Saturated fat ~0.249g

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.