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Tamarind vs. Squid — In-Depth Nutrition Comparison

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Differences between tamarind and squid

  • Tamarind has more vitamin B1, while squid has more vitamin B12, selenium, vitamin B2, copper, iron, phosphorus, and zinc.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Squid contains 25 times less vitamin B1 than tamarind. Tamarind contains 0.428mg of vitamin B1, while squid contains 0.017mg.
  • The amount of sodium in tamarind is lower.

The food types used in this comparison are Tamarinds, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Squid
7
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 more MagnesiumMagnesium +53.3%
Contains less SodiumSodium -96.2%
Contains more CalciumCalcium +143.2%
Contains more IronIron +287.1%
Contains more CopperCopper +1060.5%
Contains more ZincZinc +3360%
Contains more PhosphorusPhosphorus +413.3%
Contains more SeleniumSelenium +6792.3%
~equal in Potassium ~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.
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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2417.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +1037.5%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +529.4%
Contains more Vitamin B6Vitamin B6 +309.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Squid
4
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 +3711%
Contains more ProteinProtein +1060%
Contains more FatsFats +133.3%
Contains more WaterWater +94.6%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
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 more Mono. FatMonounsaturated fat +11.7%
Contains less Sat. FatSaturated fat -13.2%
Contains more Poly. FatPolyunsaturated fat +354.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamarind Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 1.3µg 89.6µg 161%
Vitamin B2 0.152mg 1.729mg 121%
Copper 0.086mg 0.998mg 101%
Iron 2.8mg 10.84mg 101%
Cholesterol 0mg 224mg 75%
Phosphorus 113mg 580mg 67%
Protein 2.8g 32.48g 59%
Vitamin B1 0.428mg 0.017mg 34%
Zinc 0.1mg 3.46mg 31%
Sodium 28mg 744mg 31%
Vitamin A 2µg 203µg 22%
Carbs 62.5g 1.64g 20%
Fiber 5.1g 0g 20%
Vitamin B6 0.066mg 0.27mg 16%
Vitamin B5 0.143mg 0.9mg 15%
Calcium 74mg 180mg 11%
Manganese 0.209mg 9%
Magnesium 92mg 60mg 8%
Vitamin C 3.5mg 8.5mg 6%
Calories 239kcal 158kcal 4%
Folate 14µg 24µg 3%
Vitamin K 2.8µg 2%
Vitamin B3 1.938mg 2.189mg 2%
Choline 8.6mg 2%
Vitamin E 0.1mg 1%
Fats 0.6g 1.4g 1%
Polyunsaturated fat 0.059g 0.268g 1%
Net carbs 57.4g 1.64g N/A
Potassium 628mg 637mg 0%
Sugar 38.8g N/A
Saturated fat 0.272g 0.236g 0%
Monounsaturated fat 0.181g 0.162g 0%
Tryptophan 0.018mg 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 0.139mg 2.427mg 0%
Methionine 0.014mg 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamarind Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Tamarind
104%
Squid
Minerals Daily Need Coverage Score
34%
Tamarind
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Tamarind
Tamarind is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Tamarind
Tamarind contains less Sodium (difference - 716mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 38.8g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 23)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
?
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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.