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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.
  • Sweet potato's daily need coverage for vitamin A is 270% higher.
  • Sweet potato is lower in cholesterol.

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
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +89%
Contains more IronIron +1677%
Contains more CopperCopper +560.9%
Contains more ZincZinc +1053.3%
Contains more PhosphorusPhosphorus +1134%
Contains more SeleniumSelenium +14833.3%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +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
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +254.2%
Contains more Vitamin B2Vitamin B2 +2734.4%
Contains more Vitamin B3Vitamin B3 +293%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
Contains more Vitamin AVitamin A +249.3%
Contains more Vitamin B1Vitamin B1 +358.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Sweet potato DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.6µg 162%
Vitamin B2 1.729mg 0.061mg 128%
Iron 10.84mg 0.61mg 128%
Copper 0.998mg 0.151mg 94%
Phosphorus 580mg 47mg 76%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.57g 62%
Vitamin A 203µg 709µg 56%
Sodium 744mg 55mg 30%
Zinc 3.46mg 0.3mg 29%
Calcium 180mg 30mg 15%
Fiber 0g 3g 12%
Vitamin B3 2.189mg 0.557mg 10%
Potassium 637mg 337mg 9%
Magnesium 60mg 25mg 8%
Vitamin C 8.5mg 2.4mg 7%
Carbs 1.64g 20.12g 6%
Vitamin B6 0.27mg 0.209mg 5%
Starch 12.65g 5%
Vitamin B1 0.017mg 0.078mg 5%
Calories 158kcal 86kcal 4%
Folate 24µg 11µg 3%
Manganese 0.209mg 0.258mg 2%
Vitamin B5 0.9mg 0.8mg 2%
Fats 1.4g 0.05g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.268g 0.014g 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Saturated fat 0.236g 0.018g 1%
Net carbs 1.64g 17.12g N/A
Sugar 4.18g N/A
Monounsaturated fat 0.162g 0.001g 0%
Tryptophan 0.364mg 0.031mg 0%
Threonine 1.398mg 0.083mg 0%
Isoleucine 1.414mg 0.055mg 0%
Leucine 2.287mg 0.092mg 0%
Lysine 2.427mg 0.066mg 0%
Methionine 0.733mg 0.029mg 0%
Phenylalanine 1.164mg 0.089mg 0%
Valine 1.419mg 0.086mg 0%
Histidine 0.624mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1968.8%
Contains more FatsFats +2700%
Contains more OtherOther +242.9%
Contains more CarbsCarbs +1126.8%
Contains more WaterWater +26.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +16100%
Contains more Poly. FatPolyunsaturated fat +1814.3%
Contains less Sat. FatSaturated fat -92.4%

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.