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  6. Squid vs. Watercress

Squid vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between squid and watercress

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus; however, watercress is richer in vitamin A and vitamin C.
  • Squid covers your daily vitamin B12 needs 225% more than watercress.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Watercress, raw.

Infographic

Squid vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +93%
Contains more IronIron +5320%
Contains more CopperCopper +1196.1%
Contains more ZincZinc +3045.5%
Contains more PhosphorusPhosphorus +866.7%
Contains more SeleniumSelenium +9855.6%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +16.7%

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
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 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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +26.9%
Contains more Vitamin B2Vitamin B2 +1340.8%
Contains more Vitamin B3Vitamin B3 +994.5%
Contains more Vitamin B5Vitamin B5 +190.3%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +405.9%
Contains more Vitamin B1Vitamin B1 +429.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Watercress DV% diff.
Vitamin B12 5.4µg 0µg 225%
Vitamin K 250µg 208%
Selenium 89.6µg 0.9µg 161%
Iron 10.84mg 0.2mg 133%
Vitamin B2 1.729mg 0.12mg 124%
Copper 0.998mg 0.077mg 102%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 60mg 74%
Protein 32.48g 2.3g 60%
Vitamin C 8.5mg 43mg 38%
Sodium 744mg 41mg 31%
Zinc 3.46mg 0.11mg 30%
Vitamin B3 2.189mg 0.2mg 12%
Vitamin B5 0.9mg 0.31mg 12%
Vitamin B6 0.27mg 0.129mg 11%
Potassium 637mg 330mg 9%
Magnesium 60mg 21mg 9%
Calories 158kcal 11kcal 7%
Vitamin E 1mg 7%
Vitamin B1 0.017mg 0.09mg 6%
Calcium 180mg 120mg 6%
Vitamin A 203µg 160µg 5%
Folate 24µg 9µg 4%
Polyunsaturated fat 0.268g 0.035g 2%
Fiber 0g 0.5g 2%
Fats 1.4g 0.1g 2%
Choline 9mg 2%
Manganese 0.209mg 0.244mg 2%
Saturated fat 0.236g 0.027g 1%
Carbs 1.64g 1.29g 0%
Net carbs 1.64g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.162g 0.008g 0%
Tryptophan 0.364mg 0.03mg 0%
Threonine 1.398mg 0.133mg 0%
Isoleucine 1.414mg 0.093mg 0%
Leucine 2.287mg 0.166mg 0%
Lysine 2.427mg 0.134mg 0%
Methionine 0.733mg 0.02mg 0%
Phenylalanine 1.164mg 0.114mg 0%
Valine 1.419mg 0.137mg 0%
Histidine 0.624mg 0.04mg 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
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1312.2%
Contains more FatsFats +1300%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +180%
Contains more WaterWater +55.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1925%
Contains more Poly. FatPolyunsaturated fat +665.7%
Contains less Sat. FatSaturated fat -88.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.