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  6. Squid vs. Spinach raw

Squid vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between squid and spinach raw?

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

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

Infographic

Squid vs Spinach raw 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
7
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +300%
Contains more CopperCopper +667.7%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +1083.7%
Contains more SeleniumSelenium +8860%
Contains more MagnesiumMagnesium +31.7%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +329.2%

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
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +814.8%
Contains more Vitamin B3Vitamin B3 +202.3%
Contains more Vitamin B5Vitamin B5 +1284.6%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +230.6%
Contains more Vitamin AVitamin A +131%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 1µg 161%
Vitamin B2 1.729mg 0.189mg 118%
Iron 10.84mg 2.71mg 102%
Copper 0.998mg 0.13mg 96%
Phosphorus 580mg 49mg 76%
Cholesterol 224mg 0mg 75%
Protein 32.48g 2.86g 59%
Folate 24µg 194µg 43%
Vitamin A 203µg 469µg 30%
Manganese 0.209mg 0.897mg 30%
Sodium 744mg 79mg 29%
Zinc 3.46mg 0.53mg 27%
Vitamin C 8.5mg 28.1mg 22%
Vitamin B5 0.9mg 0.065mg 17%
Vitamin E 2.03mg 14%
Fiber 0g 2.2g 9%
Vitamin B3 2.189mg 0.724mg 9%
Calcium 180mg 99mg 8%
Calories 158kcal 23kcal 7%
Vitamin B6 0.27mg 0.195mg 6%
Vitamin B1 0.017mg 0.078mg 5%
Magnesium 60mg 79mg 5%
Choline 19.3mg 4%
Potassium 637mg 558mg 2%
Fats 1.4g 0.39g 2%
Carbs 1.64g 3.63g 1%
Saturated fat 0.236g 0.063g 1%
Polyunsaturated fat 0.268g 0.165g 1%
Net carbs 1.64g 1.43g N/A
Sugar 0.42g N/A
Monounsaturated fat 0.162g 0.01g 0%
Tryptophan 0.364mg 0.039mg 0%
Threonine 1.398mg 0.122mg 0%
Isoleucine 1.414mg 0.147mg 0%
Leucine 2.287mg 0.223mg 0%
Lysine 2.427mg 0.174mg 0%
Methionine 0.733mg 0.053mg 0%
Phenylalanine 1.164mg 0.129mg 0%
Valine 1.419mg 0.161mg 0%
Histidine 0.624mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +1035.7%
Contains more FatsFats +259%
Contains more OtherOther +95.3%
Contains more CarbsCarbs +121.3%
Contains more WaterWater +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +62.4%
Contains less Sat. FatSaturated fat -73.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.