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  6. Squid vs. Tomato juice

Squid vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on differences between squid and tomato juice

  • Squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc, yet tomato juice is higher in vitamin C.
  • Squid covers your daily vitamin B12 needs 225% more than tomato juice.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Tomato juice, canned, without salt added.

Infographic

Squid vs Tomato juice 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +445.5%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +193.5%
Contains more IronIron +2679.5%
Contains more CopperCopper +2276.2%
Contains more ZincZinc +3045.5%
Contains more PhosphorusPhosphorus +2952.6%
Contains more ManganeseManganese +207.4%
Contains more SeleniumSelenium +17820%
Contains less SodiumSodium -98.7%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +782.6%
Contains more Vitamin B2Vitamin B2 +2116.7%
Contains more Vitamin B3Vitamin B3 +225.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +724.7%
Contains more Vitamin B1Vitamin B1 +488.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Tomato juice DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.5µg 162%
Iron 10.84mg 0.39mg 131%
Vitamin B2 1.729mg 0.078mg 127%
Copper 0.998mg 0.042mg 106%
Phosphorus 580mg 19mg 80%
Cholesterol 224mg 0mg 75%
Vitamin C 8.5mg 70.1mg 68%
Protein 32.48g 0.85g 63%
Sodium 744mg 10mg 32%
Zinc 3.46mg 0.11mg 30%
Vitamin A 203µg 23µg 20%
Vitamin B5 0.9mg 18%
Calcium 180mg 10mg 17%
Vitamin B6 0.27mg 0.07mg 15%
Potassium 637mg 217mg 12%
Magnesium 60mg 11mg 12%
Vitamin B3 2.189mg 0.673mg 9%
Vitamin B1 0.017mg 0.1mg 7%
Calories 158kcal 17kcal 7%
Manganese 0.209mg 0.068mg 6%
Fructose 1.33g 2%
Fiber 0g 0.4g 2%
Fats 1.4g 0.29g 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.268g 0.027g 2%
Vitamin E 0.32mg 2%
Carbs 1.64g 3.53g 1%
Folate 24µg 20µg 1%
Choline 6.8mg 1%
Saturated fat 0.236g 0.019g 1%
Net carbs 1.64g 3.13g N/A
Sugar 2.58g N/A
Monounsaturated fat 0.162g 0.005g 0%
Tryptophan 0.364mg 0.006mg 0%
Threonine 1.398mg 0.026mg 0%
Isoleucine 1.414mg 0.017mg 0%
Leucine 2.287mg 0.024mg 0%
Lysine 2.427mg 0.026mg 0%
Methionine 0.733mg 0.005mg 0%
Phenylalanine 1.164mg 0.026mg 0%
Valine 1.419mg 0.017mg 0%
Histidine 0.624mg 0.014mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.005g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Linoleic acid 0.022g 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +3721.2%
Contains more FatsFats +382.8%
Contains more OtherOther +208.3%
Contains more CarbsCarbs +115.2%
Contains more WaterWater +54.2%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +3140%
Contains more Poly. FatPolyunsaturated fat +892.6%
Contains less Sat. FatSaturated fat -91.9%

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.