Squid vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between squid and yogurt
- Squid is higher than yogurt in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6.
- Squid covers your daily vitamin B12 needs 194% more than yogurt.
- Squid contains 155 times more iron than yogurt. While squid contains 10.84mg of iron, yogurt contains only 0.07mg.
- The amount of cholesterol in yogurt is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Yogurt, Greek, plain, nonfat.
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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.
| Contains more MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +351.8% |
| Contains more IronIron | +15385.7% |
| Contains more CopperCopper | +5770.6% |
| Contains more ZincZinc | +565.4% |
| Contains more PhosphorusPhosphorus | +329.6% |
| Contains more ManganeseManganese | +2222.2% |
| Contains more SeleniumSelenium | +823.7% |
| Contains less SodiumSodium | -95.2% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +20200% |
| Contains more Vitamin B2Vitamin B2 | +521.9% |
| Contains more Vitamin B3Vitamin B3 | +952.4% |
| Contains more Vitamin B5Vitamin B5 | +171.9% |
| Contains more Vitamin B6Vitamin B6 | +328.6% |
| Contains more Vitamin B12Vitamin B12 | +620% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin B1Vitamin B1 | +35.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.75µg | 194% |
| Selenium | 89.6µg | 9.7µg | 145% |
| Iron | 10.84mg | 0.07mg | 135% |
| Vitamin B2 | 1.729mg | 0.278mg | 112% |
| Copper | 0.998mg | 0.017mg | 109% |
| Cholesterol | 224mg | 5mg | 73% |
| Phosphorus | 580mg | 135mg | 64% |
| Protein | 32.48g | 10.19g | 45% |
| Sodium | 744mg | 36mg | 31% |
| Zinc | 3.46mg | 0.52mg | 27% |
| Vitamin A | 203µg | 1µg | 22% |
| Vitamin B6 | 0.27mg | 0.063mg | 16% |
| Potassium | 637mg | 141mg | 15% |
| Magnesium | 60mg | 11mg | 12% |
| Vitamin B3 | 2.189mg | 0.208mg | 12% |
| Vitamin B5 | 0.9mg | 0.331mg | 11% |
| Manganese | 0.209mg | 0.009mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Calcium | 180mg | 110mg | 7% |
| Calories | 158kcal | 59kcal | 5% |
| Folate | 24µg | 7µg | 4% |
| Choline | 15.1mg | 3% | |
| Fats | 1.4g | 0.39g | 2% |
| Polyunsaturated fat | 0.268g | 0.012g | 2% |
| Vitamin B1 | 0.017mg | 0.023mg | 1% |
| Carbs | 1.64g | 3.6g | 1% |
| Saturated fat | 0.236g | 0.117g | 1% |
| Net carbs | 1.64g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.006g | N/A | |
| Monounsaturated fat | 0.162g | 0.053g | 0% |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-3 - DPA | 0.012g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +218.7% |
| Contains more FatsFats | +259% |
| Contains more OtherOther | +366.7% |
| Contains more CarbsCarbs | +119.5% |
| Contains more WaterWater | +39.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +205.7% |
| Contains more Poly. FatPolyunsaturated fat | +2133.3% |
| Contains less Sat. FatSaturated fat | -50.4% |
