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  6. Sweet potato vs. Squid

Sweet potato vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and squid?

  • Sweet potato is richer in vitamin A, while squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
  • Sweet potato's daily need coverage for vitamin A is 270% higher.
  • Sweet potato is lower in sodium.

We used Sweet potato, raw, unprepared and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Sweet potato vs Squid 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +23.4%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +89%
Contains more IronIron +1677%
Contains more CopperCopper +560.9%
Contains more ZincZinc +1053.3%
Contains more PhosphorusPhosphorus +1134%
Contains more SeleniumSelenium +14833.3%

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
Contains more Vitamin AVitamin A +249.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +254.2%
Contains more Vitamin B2Vitamin B2 +2734.4%
Contains more Vitamin B3Vitamin B3 +293%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.6µg 89.6µg 162%
Vitamin B2 0.061mg 1.729mg 128%
Iron 0.61mg 10.84mg 128%
Copper 0.151mg 0.998mg 94%
Phosphorus 47mg 580mg 76%
Cholesterol 0mg 224mg 75%
Protein 1.57g 32.48g 62%
Vitamin A 709µg 203µg 56%
Sodium 55mg 744mg 30%
Zinc 0.3mg 3.46mg 29%
Calcium 30mg 180mg 15%
Fiber 3g 0g 12%
Vitamin B3 0.557mg 2.189mg 10%
Potassium 337mg 637mg 9%
Magnesium 25mg 60mg 8%
Vitamin C 2.4mg 8.5mg 7%
Carbs 20.12g 1.64g 6%
Vitamin B6 0.209mg 0.27mg 5%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.017mg 5%
Calories 86kcal 158kcal 4%
Folate 11µg 24µg 3%
Manganese 0.258mg 0.209mg 2%
Vitamin B5 0.8mg 0.9mg 2%
Fats 0.05g 1.4g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.014g 0.268g 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Saturated fat 0.018g 0.236g 1%
Net carbs 17.12g 1.64g N/A
Sugar 4.18g N/A
Monounsaturated fat 0.001g 0.162g 0%
Tryptophan 0.031mg 0.364mg 0%
Threonine 0.083mg 1.398mg 0%
Isoleucine 0.055mg 1.414mg 0%
Leucine 0.092mg 2.287mg 0%
Lysine 0.066mg 2.427mg 0%
Methionine 0.029mg 0.733mg 0%
Phenylalanine 0.089mg 1.164mg 0%
Valine 0.086mg 1.419mg 0%
Histidine 0.031mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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
Contains more CarbsCarbs +1126.8%
Contains more WaterWater +26.4%
Contains more ProteinProtein +1968.8%
Contains more FatsFats +2700%
Contains more OtherOther +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
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
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +16100%
Contains more Poly. FatPolyunsaturated fat +1814.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.