Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Tomato sauce
  5. Compare
  6. Tomato sauce vs. Squid

Tomato sauce vs. Squid — In-Depth Nutrition Comparison

Compare

What are the main differences between tomato sauce and squid?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than tomato sauce.
  • Squid's daily need coverage for vitamin B12 is 225% higher.
  • Tomato sauce is lower in sodium.

We used Tomato sauce, canned, no salt added and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +1029.2%
Contains more CopperCopper +767.8%
Contains more ZincZinc +1472.7%
Contains more PhosphorusPhosphorus +2048.1%
Contains more ManganeseManganese +85%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Squid
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 +41.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin AVitamin A +822.7%
Contains more Vitamin B2Vitamin B2 +2560%
Contains more Vitamin B3Vitamin B3 +120.9%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B6Vitamin B6 +175.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.6µg 89.6µg 162%
Vitamin B2 0.065mg 1.729mg 128%
Iron 0.96mg 10.84mg 124%
Copper 0.115mg 0.998mg 98%
Phosphorus 27mg 580mg 79%
Cholesterol 0mg 224mg 75%
Protein 1.2g 32.48g 63%
Sodium 11mg 744mg 32%
Zinc 0.22mg 3.46mg 29%
Vitamin A 22µg 203µg 20%
Calcium 14mg 180mg 17%
Vitamin B6 0.098mg 0.27mg 13%
Vitamin B5 0.309mg 0.9mg 12%
Magnesium 15mg 60mg 11%
Potassium 297mg 637mg 10%
Vitamin E 1.44mg 10%
Calories 24kcal 158kcal 7%
Vitamin B3 0.991mg 2.189mg 7%
Fiber 1.5g 0g 6%
Manganese 0.113mg 0.209mg 4%
Folate 9µg 24µg 4%
Fructose 1.67g 2%
Choline 9.9mg 2%
Vitamin C 7mg 8.5mg 2%
Fats 0.3g 1.4g 2%
Vitamin K 2.8µg 2%
Saturated fat 0.041g 0.236g 1%
Polyunsaturated fat 0.121g 0.268g 1%
Carbs 5.31g 1.64g 1%
Vitamin B1 0.024mg 0.017mg 1%
Net carbs 3.81g 1.64g N/A
Sugar 3.56g N/A
Monounsaturated fat 0.044g 0.162g 0%
Tryptophan 0.009mg 0.364mg 0%
Threonine 0.037mg 1.398mg 0%
Isoleucine 0.025mg 1.414mg 0%
Leucine 0.034mg 2.287mg 0%
Lysine 0.037mg 2.427mg 0%
Methionine 0.008mg 0.733mg 0%
Phenylalanine 0.036mg 1.164mg 0%
Valine 0.025mg 1.419mg 0%
Histidine 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +223.8%
Contains more WaterWater +49.3%
Contains more ProteinProtein +2606.7%
Contains more FatsFats +366.7%
Contains more OtherOther +75.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -82.6%
Contains more Mono. FatMonounsaturated fat +268.2%
Contains more Poly. FatPolyunsaturated fat +121.5%

People also compare

Tomato sauce
Tomato sauce vs Tomato
Tomato
Tomato sauce
Tomato sauce vs Spaghetti
Spaghetti
Tomato sauce
Tomato sauce vs Pizza
Pizza
Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.