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  6. Squid vs. Sunflower seeds

Squid vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between squid and sunflower seeds

  • Squid is higher in vitamin B12, vitamin B2, iron, and selenium, yet sunflower seeds are higher in vitamin B1, copper, vitamin B6, manganese, and magnesium.
  • Squid covers your daily vitamin B12 needs 225% more than sunflower seeds.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, sunflower seed kernels, dried.

Infographic

Squid vs Sunflower seeds 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
3
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +130.8%
Contains more IronIron +106.5%
Contains more SeleniumSelenium +69.1%
Contains more MagnesiumMagnesium +441.7%
Contains more CopperCopper +80.4%
Contains more ZincZinc +44.5%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +833%
~equal in Potassium ~645mg

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
4
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +507.1%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +387%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +8605.9%
Contains more Vitamin B3Vitamin B3 +280.8%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +398.1%
Contains more FolateFolate +845.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Vitamin B12 5.4µg 0µg 225%
Polyunsaturated fat 0.268g 23.137g 152%
Vitamin B1 0.017mg 1.48mg 122%
Vitamin B2 1.729mg 0.355mg 106%
Copper 0.998mg 1.8mg 89%
Vitamin B6 0.27mg 1.345mg 83%
Fats 1.4g 51.46g 77%
Manganese 0.209mg 1.95mg 76%
Cholesterol 224mg 0mg 75%
Iron 10.84mg 5.25mg 70%
Selenium 89.6µg 53µg 67%
Magnesium 60mg 325mg 63%
Folate 24µg 227µg 51%
Monounsaturated fat 0.162g 18.528g 46%
Vitamin B3 2.189mg 8.335mg 38%
Fiber 0g 8.6g 34%
Sodium 744mg 9mg 32%
Protein 32.48g 20.78g 23%
Vitamin A 203µg 3µg 22%
Calories 158kcal 584kcal 21%
Saturated fat 0.236g 4.455g 19%
Zinc 3.46mg 5mg 14%
Phosphorus 580mg 660mg 11%
Calcium 180mg 78mg 10%
Choline 55.1mg 10%
Vitamin C 8.5mg 1.4mg 8%
Carbs 1.64g 20g 6%
Vitamin B5 0.9mg 1.13mg 5%
Net carbs 1.64g 11.4g N/A
Potassium 637mg 645mg 0%
Sugar 2.62g N/A
Tryptophan 0.364mg 0.348mg 0%
Threonine 1.398mg 0.928mg 0%
Isoleucine 1.414mg 1.139mg 0%
Leucine 2.287mg 1.659mg 0%
Lysine 2.427mg 0.937mg 0%
Methionine 0.733mg 0.494mg 0%
Phenylalanine 1.164mg 1.169mg 0%
Valine 1.419mg 1.315mg 0%
Histidine 0.624mg 0.632mg 0%
Omega-3 - EPA 0.078g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +56.3%
Contains more WaterWater +1192.2%
Contains more FatsFats +3575.7%
Contains more CarbsCarbs +1119.5%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +11337%
Contains more Poly. FatPolyunsaturated fat +8533.2%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.