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Squid vs. Yeast — In-Depth Nutrition Comparison

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The main differences between squid and yeast

  • Squid is richer in vitamin B12, selenium, and iron, yet yeast is richer in vitamin B1, folate, vitamin B5, vitamin B3, vitamin B2, fiber, and vitamin B6.
  • Daily need coverage for vitamin B1 for yeast is 914% higher.
  • Squid contains 77 times more vitamin B12 than yeast. Squid contains 5.4µg of vitamin B12, while yeast contains 0.07µg.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Leavening agents, yeast, baker's, active dry.

Infographic

Squid vs Yeast infographic
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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
4
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%
Yeast
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Contains more CalciumCalcium +500%
Contains more IronIron +399.5%
Contains more CopperCopper +128.9%
Contains more SeleniumSelenium +1034.2%
Contains more PotassiumPotassium +49.9%
Contains more ZincZinc +129.5%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +49.3%
~equal in Magnesium ~54mg
~equal in Phosphorus ~637mg

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
3
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%
Yeast
8
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +7614.3%
Contains more Vitamin B1Vitamin B1 +64547.1%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +1736.5%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more FolateFolate +9650%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
1
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
Contains more WaterWater +1103.1%
Contains more ProteinProtein +24.5%
Contains more FatsFats +443.6%
Contains more CarbsCarbs +2413.4%
Contains more OtherOther +68.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Poly. FatPolyunsaturated fat +1476.5%
Contains more Mono. FatMonounsaturated fat +2559.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Yeast DV% diff.
Vitamin B1 0.017mg 10.99mg 914%
Folate 24µg 2340µg 579%
Vitamin B5 0.9mg 13.5mg 252%
Vitamin B3 2.189mg 40.2mg 238%
Vitamin B12 5.4µg 0.07µg 222%
Vitamin B2 1.729mg 4mg 175%
Selenium 89.6µg 7.9µg 149%
Iron 10.84mg 2.17mg 108%
Fiber 0g 26.9g 108%
Vitamin B6 0.27mg 1.5mg 95%
Cholesterol 224mg 0mg 75%
Copper 0.998mg 0.436mg 62%
Zinc 3.46mg 7.94mg 41%
Sodium 744mg 51mg 30%
Vitamin A 203µg 0µg 23%
Protein 32.48g 40.44g 16%
Calcium 180mg 30mg 15%
Carbs 1.64g 41.22g 13%
Monounsaturated fat 0.162g 4.309g 10%
Fats 1.4g 7.61g 10%
Potassium 637mg 955mg 9%
Vitamin C 8.5mg 0.3mg 9%
Calories 158kcal 325kcal 8%
Phosphorus 580mg 637mg 8%
Choline 32mg 6%
Manganese 0.209mg 0.312mg 4%
Saturated fat 0.236g 1.001g 3%
Polyunsaturated fat 0.268g 0.017g 2%
Magnesium 60mg 54mg 1%
Net carbs 1.64g 14.32g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.364mg 0.54mg 0%
Threonine 1.398mg 1.99mg 0%
Isoleucine 1.414mg 1.89mg 0%
Leucine 2.287mg 2.92mg 0%
Lysine 2.427mg 3.28mg 0%
Methionine 0.733mg 0.59mg 0%
Phenylalanine 1.164mg 1.75mg 0%
Valine 1.419mg 2.31mg 0%
Histidine 0.624mg 0.91mg 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 Yeast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
566%
Yeast
Minerals Daily Need Coverage Score
185%
Squid
94%
Yeast

Comparison summary

Which food is lower in Cholesterol?
Yeast
Yeast is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Yeast
Yeast contains less Sodium (difference - 693mg)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
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 - 0.765g)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.