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Squid vs. Taco — In-Depth Nutrition Comparison

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Differences between squid and taco

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, while taco has more fiber.
  • Squid's daily need coverage for vitamin B12 is 186% higher.
  • Taco contains 29 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while taco contains 0.06mg.
  • The amount of cholesterol in taco is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Squid vs Taco 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
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%
Taco
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +102.2%
Contains more PotassiumPotassium +204.8%
Contains more IronIron +810.9%
Contains more CopperCopper +1196.1%
Contains more ZincZinc +97.7%
Contains more PhosphorusPhosphorus +225.8%
Contains more SeleniumSelenium +873.9%
Contains less SodiumSodium -46.6%
Contains more ManganeseManganese +19.1%

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%
Taco
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +915%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin B12Vitamin B12 +480.6%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +194.1%

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
Taco
2
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +266.6%
Contains more OtherOther +114%
Contains more FatsFats +807.1%
Contains more CarbsCarbs +1110.4%
~equal in Water ~57.02g

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +2622.8%
Contains more Poly. FatPolyunsaturated fat +1035.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Taco DV% diff.
Vitamin B12 5.4µg 0.93µg 186%
Selenium 89.6µg 9.2µg 146%
Vitamin B2 1.729mg 0.06mg 128%
Iron 10.84mg 1.19mg 121%
Copper 0.998mg 0.077mg 102%
Cholesterol 224mg 28mg 65%
Phosphorus 580mg 178mg 57%
Protein 32.48g 8.86g 47%
Vitamin A 203µg 20µg 20%
Saturated fat 0.236g 4.384g 19%
Polyunsaturated fat 0.268g 3.042g 18%
Vitamin B5 0.9mg 18%
Fats 1.4g 12.7g 17%
Zinc 3.46mg 1.75mg 16%
Fiber 0g 3.9g 16%
Sodium 744mg 397mg 15%
Vitamin B6 0.27mg 0.09mg 14%
Potassium 637mg 209mg 13%
Vitamin K 15.3µg 13%
Monounsaturated fat 0.162g 4.411g 11%
Calcium 180mg 89mg 9%
Vitamin C 8.5mg 0.4mg 9%
Magnesium 60mg 32mg 7%
Starch 14.78g 6%
Choline 32mg 6%
Carbs 1.64g 19.85g 6%
Vitamin E 0.6mg 4%
Calories 158kcal 226kcal 3%
Vitamin B3 2.189mg 1.65mg 3%
Vitamin B1 0.017mg 0.05mg 3%
Manganese 0.209mg 0.249mg 2%
Folate 24µg 19µg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Net carbs 1.64g 15.95g N/A
Sugar 0.9g N/A
Trans fat 0.467g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.078g 0.005g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.012g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

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

People also compare

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
22%
Taco
Minerals Daily Need Coverage Score
185%
Squid
40%
Taco

Comparison summary

Which food is lower in Cholesterol?
Taco
Taco is lower in Cholesterol (difference - 196mg)
Which food contains less Sodium?
Taco
Taco contains less Sodium (difference - 347mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.148g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.