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Squid vs. Tart — In-Depth Nutrition Comparison

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How are squid and tart different?

  • Squid has more vitamin B12, selenium, copper, iron, vitamin B2, phosphorus, and zinc; however, tart is richer in vitamin B1 and folate.
  • Squid covers your daily need for vitamin B12, 225% more than tart.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Breakfast tart, low fat types were used in this article.

Infographic

Squid vs Tart 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
9
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%
Tart
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +309.1%
Contains more PotassiumPotassium +865.2%
Contains more IronIron +217%
Contains more CopperCopper +1267.1%
Contains more ZincZinc +1135.7%
Contains more PhosphorusPhosphorus +523.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +594.6%
Contains less SodiumSodium -51.5%

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
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%
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +123.7%
Contains more Vitamin B2Vitamin B2 +214.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +40.4%
Contains more Vitamin B1Vitamin B1 +1576.5%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more FolateFolate +316.7%
~equal in Vitamin D ~0µg

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
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more ProteinProtein +714%
Contains more WaterWater +407.6%
Contains more OtherOther +184.7%
Contains more FatsFats +327.9%
Contains more CarbsCarbs +4582.9%

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +1960.5%
Contains more Poly. FatPolyunsaturated fat +227.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Tart DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 12.9µg 139%
Copper 0.998mg 0.073mg 103%
Iron 10.84mg 3.42mg 93%
Vitamin B2 1.729mg 0.549mg 91%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 93mg 70%
Protein 32.48g 3.99g 57%
Zinc 3.46mg 0.28mg 29%
Carbs 1.64g 76.8g 25%
Vitamin B1 0.017mg 0.285mg 22%
Folate 24µg 100µg 19%
Vitamin B5 0.9mg 18%
Sodium 744mg 361mg 17%
Potassium 637mg 66mg 17%
Calcium 180mg 44mg 14%
Calories 158kcal 372kcal 11%
Vitamin B3 2.189mg 3.8mg 10%
Vitamin A 203µg 285µg 9%
Manganese 0.209mg 9%
Vitamin B6 0.27mg 0.38mg 8%
Monounsaturated fat 0.162g 3.338g 8%
Fats 1.4g 5.99g 7%
Fiber 0g 1.5g 6%
Vitamin C 8.5mg 3.8mg 5%
Saturated fat 0.236g 1.393g 5%
Magnesium 60mg 44mg 4%
Vitamin E 0.53mg 4%
Polyunsaturated fat 0.268g 0.878g 4%
Choline 8.4mg 2%
Net carbs 1.64g 75.3g N/A
Sugar 4.87g N/A
Vitamin K 0.4µg 0%
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%
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 Tart
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
43%
Tart
Minerals Daily Need Coverage Score
185%
Squid
37%
Tart

Comparison summary

Which food is lower in Cholesterol?
Tart
Tart is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Tart
Tart contains less Sodium (difference - 383mg)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 4.87g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.157g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.