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  6. Squid vs. Tomato sauce

Squid vs. Tomato sauce — In-Depth Nutrition Comparison

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What are the main differences between squid and tomato sauce?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than tomato sauce.
  • Squid's daily need coverage for vitamin B12 is 225% higher.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Tomato sauce, canned, no salt added types in this comparison.

Infographic

Squid vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +1029.2%
Contains more CopperCopper +767.8%
Contains more ZincZinc +1472.7%
Contains more PhosphorusPhosphorus +2048.1%
Contains more ManganeseManganese +85%
Contains more SeleniumSelenium +14833.3%
Contains less SodiumSodium -98.5%

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
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%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin AVitamin A +822.7%
Contains more Vitamin B2Vitamin B2 +2560%
Contains more Vitamin B3Vitamin B3 +120.9%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B6Vitamin B6 +175.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +41.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Tomato sauce DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.6µg 162%
Vitamin B2 1.729mg 0.065mg 128%
Iron 10.84mg 0.96mg 124%
Copper 0.998mg 0.115mg 98%
Phosphorus 580mg 27mg 79%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.2g 63%
Sodium 744mg 11mg 32%
Zinc 3.46mg 0.22mg 29%
Vitamin A 203µg 22µg 20%
Calcium 180mg 14mg 17%
Vitamin B6 0.27mg 0.098mg 13%
Vitamin B5 0.9mg 0.309mg 12%
Magnesium 60mg 15mg 11%
Potassium 637mg 297mg 10%
Vitamin E 1.44mg 10%
Calories 158kcal 24kcal 7%
Vitamin B3 2.189mg 0.991mg 7%
Fiber 0g 1.5g 6%
Manganese 0.209mg 0.113mg 4%
Folate 24µg 9µg 4%
Fructose 1.67g 2%
Choline 9.9mg 2%
Vitamin C 8.5mg 7mg 2%
Fats 1.4g 0.3g 2%
Vitamin K 2.8µg 2%
Saturated fat 0.236g 0.041g 1%
Polyunsaturated fat 0.268g 0.121g 1%
Carbs 1.64g 5.31g 1%
Vitamin B1 0.017mg 0.024mg 1%
Net carbs 1.64g 3.81g N/A
Sugar 3.56g N/A
Monounsaturated fat 0.162g 0.044g 0%
Tryptophan 0.364mg 0.009mg 0%
Threonine 1.398mg 0.037mg 0%
Isoleucine 1.414mg 0.025mg 0%
Leucine 2.287mg 0.034mg 0%
Lysine 2.427mg 0.037mg 0%
Methionine 0.733mg 0.008mg 0%
Phenylalanine 1.164mg 0.036mg 0%
Valine 1.419mg 0.025mg 0%
Histidine 0.624mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +2606.7%
Contains more FatsFats +366.7%
Contains more OtherOther +75.9%
Contains more CarbsCarbs +223.8%
Contains more WaterWater +49.3%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +268.2%
Contains more Poly. FatPolyunsaturated fat +121.5%
Contains less Sat. FatSaturated fat -82.6%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.