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  6. Squid vs. Watermelon

Squid vs. Watermelon — In-Depth Nutrition Comparison

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A recap on differences between squid and watermelon

  • Squid is higher than watermelon in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6.
  • Squid covers your daily vitamin B12 needs 225% more than watermelon.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Watermelon, raw.

Infographic

Squid vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +2471.4%
Contains more PotassiumPotassium +468.8%
Contains more IronIron +4416.7%
Contains more CopperCopper +2276.2%
Contains more ZincZinc +3360%
Contains more PhosphorusPhosphorus +5172.7%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +22300%
Contains less SodiumSodium -99.9%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin AVitamin A +625%
Contains more Vitamin B2Vitamin B2 +8133.3%
Contains more Vitamin B3Vitamin B3 +1129.8%
Contains more Vitamin B5Vitamin B5 +307.2%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +94.1%
~equal in Vitamin C ~8.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Watermelon DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.4µg 162%
Iron 10.84mg 0.24mg 133%
Vitamin B2 1.729mg 0.021mg 131%
Copper 0.998mg 0.042mg 106%
Phosphorus 580mg 11mg 81%
Cholesterol 224mg 0mg 75%
Protein 32.48g 0.61g 64%
Sodium 744mg 1mg 32%
Zinc 3.46mg 0.1mg 31%
Vitamin A 203µg 28µg 19%
Vitamin B6 0.27mg 0.045mg 17%
Calcium 180mg 7mg 17%
Potassium 637mg 112mg 15%
Vitamin B5 0.9mg 0.221mg 14%
Vitamin B3 2.189mg 0.178mg 13%
Magnesium 60mg 10mg 12%
Manganese 0.209mg 0.038mg 7%
Calories 158kcal 30kcal 6%
Folate 24µg 3µg 5%
Fructose 3.36g 4%
Fiber 0g 0.4g 2%
Carbs 1.64g 7.55g 2%
Fats 1.4g 0.15g 2%
Polyunsaturated fat 0.268g 0.05g 1%
Vitamin B1 0.017mg 0.033mg 1%
Choline 4.1mg 1%
Saturated fat 0.236g 0.016g 1%
Vitamin C 8.5mg 8.1mg 0%
Net carbs 1.64g 7.15g N/A
Sugar 6.2g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.162g 0.037g 0%
Tryptophan 0.364mg 0.007mg 0%
Threonine 1.398mg 0.027mg 0%
Isoleucine 1.414mg 0.019mg 0%
Leucine 2.287mg 0.018mg 0%
Lysine 2.427mg 0.062mg 0%
Methionine 0.733mg 0.006mg 0%
Phenylalanine 1.164mg 0.015mg 0%
Valine 1.419mg 0.016mg 0%
Histidine 0.624mg 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +5224.6%
Contains more FatsFats +833.3%
Contains more OtherOther +1300%
Contains more CarbsCarbs +360.4%
Contains more WaterWater +49.6%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +337.8%
Contains more Poly. FatPolyunsaturated fat +436%
Contains less Sat. FatSaturated fat -93.2%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.