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  6. Squid vs. Sweet potato

Squid vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between Squid and Sweet potato?

  • Squid is richer in Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, and Zinc, while Sweet potato is higher in Vitamin A RAE.
  • Squid's daily need coverage for Vitamin B12 is 225% higher.

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

Infographic

Squid vs Sweet potato 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
Sweet potato
Sweet potato
Contains more Calcium +500%
Contains more Iron +1677%
Contains more Magnesium +140%
Contains more Phosphorus +1134%
Contains more Potassium +89%
Contains more Zinc +1053.3%
Contains more Copper +560.9%
Contains more Selenium +14833.3%
Contains less Sodium -92.6%
Contains more Manganese +23.4%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +500%
Contains more Iron +1677%
Contains more Magnesium +140%
Contains more Phosphorus +1134%
Contains more Potassium +89%
Contains more Zinc +1053.3%
Contains more Copper +560.9%
Contains more Selenium +14833.3%
Contains less Sodium -92.6%
Contains more Manganese +23.4%

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
7
:
5
Sweet potato
Sweet potato
Contains more Vitamin C +254.2%
Contains more Vitamin B2 +2734.4%
Contains more Vitamin B3 +293%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +29.2%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2001.8%
Contains more Vitamin B1 +358.8%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +254.2%
Contains more Vitamin B2 +2734.4%
Contains more Vitamin B3 +293%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +29.2%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2001.8%
Contains more Vitamin B1 +358.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
:
2
Sweet potato
Sweet potato
Contains more Protein +1968.8%
Contains more Fats +2700%
Contains more Other +242.9%
Contains more Carbs +1126.8%
Contains more Water +26.4%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +1968.8%
Contains more Fats +2700%
Contains more Other +242.9%
Contains more Carbs +1126.8%
Contains more Water +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +16100%
Contains more Polyunsaturated fat +1814.3%
Contains less Saturated Fat -92.4%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +16100%
Contains more Polyunsaturated fat +1814.3%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Sweet potato Opinion
Net carbs 1.64g 17.12g Sweet potato
Protein 32.48g 1.57g Squid
Fats 1.4g 0.05g Squid
Carbs 1.64g 20.12g Sweet potato
Calories 158kcal 86kcal Squid
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Squid
Fiber 0g 3g Sweet potato
Calcium 180mg 30mg Squid
Iron 10.84mg 0.61mg Squid
Magnesium 60mg 25mg Squid
Phosphorus 580mg 47mg Squid
Potassium 637mg 337mg Squid
Sodium 744mg 55mg Sweet potato
Zinc 3.46mg 0.3mg Squid
Copper 0.998mg 0.151mg Squid
Manganese 0.209mg 0.258mg Sweet potato
Selenium 89.6µg 0.6µg Squid
Vitamin A 675IU 14187IU Sweet potato
Vitamin A RAE 203µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 8.5mg 2.4mg Squid
Vitamin B1 0.017mg 0.078mg Sweet potato
Vitamin B2 1.729mg 0.061mg Squid
Vitamin B3 2.189mg 0.557mg Squid
Vitamin B5 0.9mg 0.8mg Squid
Vitamin B6 0.27mg 0.209mg Squid
Folate 24µg 11µg Squid
Vitamin B12 5.4µg 0µg Squid
Vitamin K 1.8µg Sweet potato
Tryptophan 0.364mg 0.031mg Squid
Threonine 1.398mg 0.083mg Squid
Isoleucine 1.414mg 0.055mg Squid
Leucine 2.287mg 0.092mg Squid
Lysine 2.427mg 0.066mg Squid
Methionine 0.733mg 0.029mg Squid
Phenylalanine 1.164mg 0.089mg Squid
Valine 1.419mg 0.086mg Squid
Histidine 0.624mg 0.031mg Squid
Cholesterol 224mg 0mg Sweet potato
Saturated Fat 0.236g 0.018g Sweet potato
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 0.001g Squid
Polyunsaturated fat 0.268g 0.014g Squid

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid
85%
Sweet potato
Minerals Daily Need Coverage Score
185%
Squid
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 689mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.218g)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 70)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.