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  6. Squid vs. Vanilla extract

Squid vs. Vanilla extract — In-Depth Nutrition Comparison

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How are squid and vanilla extract different?

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than vanilla extract.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Vanilla extract has less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Vanilla extract are the varieties used in this article.

Infographic

Squid vs Vanilla extract 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1536.4%
Contains more PotassiumPotassium +330.4%
Contains more IronIron +8933.3%
Contains more CopperCopper +1286.1%
Contains more ZincZinc +3045.5%
Contains more PhosphorusPhosphorus +9566.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.8%
~equal in Manganese ~0.23mg

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
9
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +1720%
Contains more Vitamin B3Vitamin B3 +415.1%
Contains more Vitamin B5Vitamin B5 +2471.4%
Contains more Vitamin B6Vitamin B6 +938.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Vanilla extract DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0µg 163%
Iron 10.84mg 0.12mg 134%
Vitamin B2 1.729mg 0.095mg 126%
Copper 0.998mg 0.072mg 103%
Phosphorus 580mg 6mg 82%
Cholesterol 224mg 0mg 75%
Protein 32.48g 0.06g 65%
Sodium 744mg 9mg 32%
Zinc 3.46mg 0.11mg 30%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 0.026mg 19%
Calcium 180mg 11mg 17%
Vitamin B5 0.9mg 0.035mg 17%
Potassium 637mg 148mg 14%
Magnesium 60mg 12mg 11%
Vitamin B3 2.189mg 0.425mg 11%
Vitamin C 8.5mg 0mg 9%
Calories 158kcal 288kcal 7%
Folate 24µg 0µg 6%
Carbs 1.64g 12.65g 4%
Fats 1.4g 0.06g 2%
Polyunsaturated fat 0.268g 0.004g 2%
Vitamin B1 0.017mg 0.011mg 1%
Manganese 0.209mg 0.23mg 1%
Saturated fat 0.236g 0.01g 1%
Net carbs 1.64g 12.65g N/A
Sugar 12.65g N/A
Monounsaturated fat 0.162g 0.01g 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

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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +54033.3%
Contains more FatsFats +2233.3%
Contains more WaterWater +16.2%
Contains more CarbsCarbs +671.3%
Contains more OtherOther +931.3%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +1520%
Contains more Poly. FatPolyunsaturated fat +6600%
Contains less Sat. FatSaturated fat -95.8%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.