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Squid vs. Veal — In-Depth Nutrition Comparison

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Important differences between squid and veal

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and calcium; however, veal has more vitamin B3.
  • Squid's daily need coverage for vitamin B12 is 172% more.
  • Squid has 11 times more iron than veal. Squid has 10.84mg of iron, while veal has 0.99mg.
  • Veal is lower in sodium.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Veal, ground, cooked, broiled.

Infographic

Squid vs Veal 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
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%
Veal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +89%
Contains more IronIron +994.9%
Contains more CopperCopper +868.9%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +497.1%
Contains more SeleniumSelenium +554%
Contains more ZincZinc +11.8%
Contains less SodiumSodium -88.8%

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
5
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%
Veal
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 0% 0% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +540.4%
Contains more Vitamin B12Vitamin B12 +325.2%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +311.8%
Contains more Vitamin B3Vitamin B3 +266.8%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +44.4%
~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
Veal
2
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more ProteinProtein +33.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +158.5%
Contains more FatsFats +440%
~equal in Water ~66.76g

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
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1653.1%
Contains more Poly. FatPolyunsaturated fat +105.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Veal DV% diff.
Vitamin B12 5.4µg 1.27µg 172%
Selenium 89.6µg 13.7µg 138%
Iron 10.84mg 0.99mg 123%
Vitamin B2 1.729mg 0.27mg 112%
Copper 0.998mg 0.103mg 99%
Phosphorus 580mg 217mg 52%
Cholesterol 224mg 103mg 40%
Vitamin B3 2.189mg 8.03mg 37%
Sodium 744mg 83mg 29%
Vitamin A 203µg 0µg 23%
Choline 95mg 17%
Protein 32.48g 24.38g 16%
Calcium 180mg 17mg 16%
Saturated fat 0.236g 3.04g 13%
Potassium 637mg 337mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 24mg 9%
Vitamin B6 0.27mg 0.39mg 9%
Fats 1.4g 7.56g 9%
Manganese 0.209mg 0.035mg 8%
Monounsaturated fat 0.162g 2.84g 7%
Vitamin B5 0.9mg 1.16mg 5%
Zinc 3.46mg 3.87mg 4%
Vitamin B1 0.017mg 0.07mg 4%
Folate 24µg 11µg 3%
Polyunsaturated fat 0.268g 0.55g 2%
Calories 158kcal 172kcal 1%
Vitamin K 1.2µg 1%
Vitamin E 0.15mg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.247mg 0%
Threonine 1.398mg 1.065mg 0%
Isoleucine 1.414mg 1.201mg 0%
Leucine 2.287mg 1.94mg 0%
Lysine 2.427mg 2.009mg 0%
Methionine 0.733mg 0.569mg 0%
Phenylalanine 1.164mg 0.984mg 0%
Valine 1.419mg 1.347mg 0%
Histidine 0.624mg 0.885mg 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 Veal
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
47%
Veal
Minerals Daily Need Coverage Score
185%
Squid
41%
Veal

Comparison summary

Which food is lower in Cholesterol?
Veal
Veal is lower in Cholesterol (difference - 121mg)
Which food contains less Sodium?
Veal
Veal contains less Sodium (difference - 661mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.804g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.