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Squid vs. Spread — In-Depth Nutrition Comparison

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Important differences between squid and spread

  • Spread has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium.
  • Squid's daily need coverage for vitamin B12 is 178% more.
  • Squid has 15 times more calcium than spread. Squid has 180mg of calcium, while spread has 12mg.
  • Spread is lower in cholesterol.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Sandwich spread, pork, beef.

Infographic

Squid vs Spread 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
10
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%
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +479.1%
Contains more IronIron +1272.2%
Contains more CopperCopper +667.7%
Contains more ZincZinc +239.2%
Contains more PhosphorusPhosphorus +883.1%
Contains less SodiumSodium -26.6%
Contains more ManganeseManganese +703.8%
Contains more SeleniumSelenium +823.7%

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
8
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%
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +680.8%
Contains more Vitamin B2Vitamin B2 +1190.3%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin B12Vitamin B12 +382.1%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +911.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +324%
Contains more OtherOther +20.9%
Contains more FatsFats +1138.6%
Contains more CarbsCarbs +628%
~equal in Water ~60.28g

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +4581.5%
Contains more Poly. FatPolyunsaturated fat +857.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Spread DV% diff.
Vitamin B12 5.4µg 1.12µg 178%
Selenium 89.6µg 9.7µg 145%
Iron 10.84mg 0.79mg 126%
Vitamin B2 1.729mg 0.134mg 123%
Copper 0.998mg 0.13mg 96%
Phosphorus 580mg 59mg 74%
Cholesterol 224mg 38mg 62%
Protein 32.48g 7.66g 50%
Saturated fat 0.236g 5.977g 26%
Fats 1.4g 17.34g 25%
Zinc 3.46mg 1.02mg 22%
Vitamin A 203µg 26µg 20%
Monounsaturated fat 0.162g 7.584g 19%
Calcium 180mg 12mg 17%
Potassium 637mg 110mg 16%
Polyunsaturated fat 0.268g 2.565g 15%
Vitamin B1 0.017mg 0.172mg 13%
Vitamin B6 0.27mg 0.12mg 12%
Sodium 744mg 1013mg 12%
Vitamin E 1.74mg 12%
Magnesium 60mg 8mg 12%
Choline 62.3mg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B5 0.9mg 0.43mg 9%
Manganese 0.209mg 0.026mg 8%
Folate 24µg 2µg 6%
Calories 158kcal 235kcal 4%
Vitamin B3 2.189mg 1.73mg 3%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Carbs 1.64g 11.94g 3%
Vitamin K 1.6µg 1%
Fiber 0g 0.2g 1%
Net carbs 1.64g 11.74g N/A
Tryptophan 0.364mg 0.082mg 0%
Threonine 1.398mg 0.334mg 0%
Isoleucine 1.414mg 0.334mg 0%
Leucine 2.287mg 0.6mg 0%
Lysine 2.427mg 0.663mg 0%
Methionine 0.733mg 0.196mg 0%
Phenylalanine 1.164mg 0.301mg 0%
Valine 1.419mg 0.356mg 0%
Histidine 0.624mg 0.279mg 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

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
185%
Squid
33%
Spread

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Squid
Squid contains less Sodium (difference - 269mg)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 5.741g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 186mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.