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  6. Squid vs. Tomato paste

Squid vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on the differences between squid and tomato paste

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

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

Infographic

Squid vs Tomato paste infographic
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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
7
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +400%
Contains more IronIron +263.8%
Contains more CopperCopper +173.4%
Contains more ZincZinc +449.2%
Contains more PhosphorusPhosphorus +598.8%
Contains more SeleniumSelenium +1590.6%
Contains more PotassiumPotassium +59.2%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +44.5%

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
Squid
6
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +167.1%
Contains more Vitamin B2Vitamin B2 +1030.1%
Contains more Vitamin B5Vitamin B5 +533.8%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +157.6%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B3Vitamin B3 +40.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Tomato paste DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 5.3µg 153%
Vitamin B2 1.729mg 0.153mg 121%
Iron 10.84mg 2.98mg 98%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 83mg 71%
Copper 0.998mg 0.365mg 70%
Protein 32.48g 4.32g 56%
Sodium 744mg 59mg 30%
Vitamin E 4.3mg 29%
Zinc 3.46mg 0.63mg 26%
Fiber 0g 4.1g 16%
Vitamin B5 0.9mg 0.142mg 15%
Vitamin C 8.5mg 21.9mg 15%
Calcium 180mg 36mg 14%
Vitamin A 203µg 76µg 14%
Potassium 637mg 1014mg 11%
Vitamin K 11.4µg 10%
Choline 38.5mg 7%
Fructose 5.85g 7%
Carbs 1.64g 18.91g 6%
Vitamin B3 2.189mg 3.076mg 6%
Vitamin B6 0.27mg 0.216mg 4%
Calories 158kcal 82kcal 4%
Vitamin B1 0.017mg 0.06mg 4%
Magnesium 60mg 42mg 4%
Manganese 0.209mg 0.302mg 4%
Folate 24µg 12µg 3%
Fats 1.4g 0.47g 1%
Saturated fat 0.236g 0.1g 1%
Polyunsaturated fat 0.268g 0.16g 1%
Net carbs 1.64g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Monounsaturated fat 0.162g 0.067g 0%
Tryptophan 0.364mg 0.031mg 0%
Threonine 1.398mg 0.133mg 0%
Isoleucine 1.414mg 0.089mg 0%
Leucine 2.287mg 0.124mg 0%
Lysine 2.427mg 0.134mg 0%
Methionine 0.733mg 0.027mg 0%
Phenylalanine 1.164mg 0.13mg 0%
Valine 1.419mg 0.088mg 0%
Histidine 0.624mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +651.9%
Contains more FatsFats +197.9%
Contains more OtherOther +20%
Contains more CarbsCarbs +1053%
Contains more WaterWater +20.3%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +141.8%
Contains more Poly. FatPolyunsaturated fat +67.5%
Contains less Sat. FatSaturated fat -57.6%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.