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  6. Squid vs. Winter melon

Squid vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between squid and winter melon

  • Winter melon has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and potassium.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Waxgourd, (chinese preserving melon), raw.

Infographic

Squid vs Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +10516.7%
Contains more IronIron +2610%
Contains more CopperCopper +4239.1%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +2952.6%
Contains more ManganeseManganese +260.3%
Contains more SeleniumSelenium +44700%
Contains less SodiumSodium -85.1%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1471.8%
Contains more Vitamin B3Vitamin B3 +447.3%
Contains more Vitamin B5Vitamin B5 +576.7%
Contains more Vitamin B6Vitamin B6 +671.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +380%
Contains more Vitamin CVitamin C +52.9%
Contains more Vitamin B1Vitamin B1 +135.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Winter melon DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.2µg 163%
Iron 10.84mg 0.4mg 131%
Vitamin B2 1.729mg 0.11mg 125%
Copper 0.998mg 0.023mg 108%
Phosphorus 580mg 19mg 80%
Cholesterol 224mg 0mg 75%
Protein 32.48g 0.4g 64%
Sodium 744mg 111mg 28%
Zinc 3.46mg 0.61mg 26%
Vitamin A 203µg 0µg 23%
Potassium 637mg 6mg 19%
Vitamin B6 0.27mg 0.035mg 18%
Calcium 180mg 19mg 16%
Vitamin B5 0.9mg 0.133mg 15%
Magnesium 60mg 10mg 12%
Fiber 0g 2.9g 12%
Vitamin B3 2.189mg 0.4mg 11%
Calories 158kcal 13kcal 7%
Manganese 0.209mg 0.058mg 7%
Vitamin C 8.5mg 13mg 5%
Folate 24µg 5µg 5%
Vitamin B1 0.017mg 0.04mg 2%
Fats 1.4g 0.2g 2%
Saturated fat 0.236g 0.016g 1%
Polyunsaturated fat 0.268g 0.087g 1%
Carbs 1.64g 3g 0%
Net carbs 1.64g 0.1g N/A
Monounsaturated fat 0.162g 0.037g 0%
Tryptophan 0.364mg 0.002mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0.009mg 0%
Methionine 0.733mg 0.003mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +8020%
Contains more FatsFats +600%
Contains more OtherOther +1020%
Contains more CarbsCarbs +82.9%
Contains more WaterWater +57.2%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +337.8%
Contains more Poly. FatPolyunsaturated fat +208%
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.