Squid vs. Waffle — In-Depth Nutrition Comparison
Compare
What are the main differences between squid and waffle?
- Squid is richer in vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and vitamin B6, while waffle is higher in vitamin B1.
- Squid's daily need coverage for vitamin B12 is 215% higher.
- Waffle has 16 times less copper than squid. Squid has 0.998mg of copper, while waffle has 0.062mg.
- Waffle is lower in cholesterol.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Waffles, plain, prepared from recipe types in this comparison.
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.
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more PotassiumPotassium | +300.6% |
| Contains more IronIron | +369.3% |
| Contains more CopperCopper | +1509.7% |
| Contains more ZincZinc | +408.8% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more SeleniumSelenium | +93.9% |
| Contains more CalciumCalcium | +41.7% |
| Contains less SodiumSodium | -31.3% |
| Contains more ManganeseManganese | +26.8% |
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.
| Contains more Vitamin CVitamin C | +2025% |
| Contains more Vitamin AVitamin A | +212.3% |
| Contains more Vitamin B2Vitamin B2 | +398.3% |
| Contains more Vitamin B5Vitamin B5 | +85.6% |
| Contains more Vitamin B6Vitamin B6 | +382.1% |
| Contains more Vitamin B12Vitamin B12 | +2060% |
| Contains more Vitamin B1Vitamin B1 | +1447.1% |
| Contains more FolateFolate | +91.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.25µg | 215% |
| Iron | 10.84mg | 2.31mg | 107% |
| Vitamin B2 | 1.729mg | 0.347mg | 106% |
| Copper | 0.998mg | 0.062mg | 104% |
| Selenium | 89.6µg | 46.2µg | 79% |
| Phosphorus | 580mg | 190mg | 56% |
| Cholesterol | 224mg | 69mg | 52% |
| Protein | 32.48g | 7.9g | 49% |
| Polyunsaturated fat | 0.268g | 6.785g | 43% |
| Zinc | 3.46mg | 0.68mg | 25% |
| Vitamin B1 | 0.017mg | 0.263mg | 21% |
| Fats | 1.4g | 14.1g | 20% |
| Vitamin B6 | 0.27mg | 0.056mg | 16% |
| Vitamin A | 203µg | 65µg | 15% |
| Potassium | 637mg | 159mg | 14% |
| Saturated fat | 0.236g | 2.866g | 12% |
| Sodium | 744mg | 511mg | 10% |
| Magnesium | 60mg | 19mg | 10% |
| Carbs | 1.64g | 32.9g | 10% |
| Vitamin C | 8.5mg | 0.4mg | 9% |
| Monounsaturated fat | 0.162g | 3.521g | 8% |
| Calcium | 180mg | 255mg | 8% |
| Vitamin B5 | 0.9mg | 0.485mg | 8% |
| Calories | 158kcal | 291kcal | 7% |
| Folate | 24µg | 46µg | 6% |
| Manganese | 0.209mg | 0.265mg | 2% |
| Vitamin B3 | 2.189mg | 2.073mg | 1% |
| Net carbs | 1.64g | 32.9g | N/A |
| Tryptophan | 0.364mg | 0.099mg | 0% |
| Threonine | 1.398mg | 0.289mg | 0% |
| Isoleucine | 1.414mg | 0.362mg | 0% |
| Leucine | 2.287mg | 0.63mg | 0% |
| Lysine | 2.427mg | 0.384mg | 0% |
| Methionine | 0.733mg | 0.179mg | 0% |
| Phenylalanine | 1.164mg | 0.395mg | 0% |
| Valine | 1.419mg | 0.409mg | 0% |
| Histidine | 0.624mg | 0.187mg | 0% |
| Omega-3 - EPA | 0.078g | 0.001g | N/A |
| Omega-3 - DHA | 0.132g | 0.006g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +311.1% |
| Contains more WaterWater | +45.5% |
| Contains more FatsFats | +907.1% |
| Contains more CarbsCarbs | +1906.1% |
~equal in
Other
~3.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +2073.5% |
| Contains more Poly. FatPolyunsaturated fat | +2431.7% |
