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Turmeric vs. Squid — In-Depth Nutrition Comparison

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Important differences between turmeric and squid

  • Turmeric has more manganese, iron, fiber, potassium, and magnesium; however, squid has more vitamin B12, selenium, vitamin B2, and phosphorus.
  • Turmeric's daily need coverage for manganese is 852% more.

The food varieties used in the comparison are Spices, turmeric, ground and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Squid
2
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 +246.7%
Contains more PotassiumPotassium +226.5%
Contains more IronIron +407.4%
Contains more CopperCopper +30.3%
Contains more ZincZinc +30.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +9373.7%
Contains more PhosphorusPhosphorus +94%
Contains more SeleniumSelenium +1345.2%
~equal in Calcium ~180mg

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 +241.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1052.7%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B6Vitamin B6 +152.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Squid
2
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 FatsFats +132.1%
Contains more CarbsCarbs +3993.9%
Contains more OtherOther +110.7%
Contains more ProteinProtein +235.5%
Contains more WaterWater +375.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Squid
1
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 +177.2%
Contains more Poly. FatPolyunsaturated fat +182.1%
Contains less Sat. FatSaturated fat -87.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turmeric 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turmeric Squid DV% diff.
Manganese 19.8mg 0.209mg 852%
Iron 55mg 10.84mg 552%
Vitamin B12 0µg 5.4µg 225%
Selenium 6.2µg 89.6µg 152%
Vitamin B2 0.15mg 1.729mg 121%
Fiber 22.7g 0g 91%
Cholesterol 0mg 224mg 75%
Protein 9.68g 32.48g 46%
Potassium 2080mg 637mg 42%
Phosphorus 299mg 580mg 40%
Magnesium 208mg 60mg 35%
Copper 1.3mg 0.998mg 34%
Sodium 27mg 744mg 31%
Vitamin E 4.43mg 30%
Vitamin A 0µg 203µg 23%
Carbs 67.14g 1.64g 22%
Vitamin B6 0.107mg 0.27mg 13%
Vitamin K 13.4µg 11%
Zinc 4.5mg 3.46mg 9%
Vitamin C 0.7mg 8.5mg 9%
Choline 49.2mg 9%
Calories 312kcal 158kcal 8%
Saturated fat 1.838g 0.236g 7%
Vitamin B5 0.542mg 0.9mg 7%
Vitamin B3 1.35mg 2.189mg 5%
Fats 3.25g 1.4g 3%
Polyunsaturated fat 0.756g 0.268g 3%
Vitamin B1 0.058mg 0.017mg 3%
Fructose 0.45g 1%
Calcium 168mg 180mg 1%
Folate 20µg 24µg 1%
Monounsaturated fat 0.449g 0.162g 1%
Net carbs 44.44g 1.64g N/A
Sugar 3.21g N/A
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.364mg 0%
Threonine 0.33mg 1.398mg 0%
Isoleucine 0.47mg 1.414mg 0%
Leucine 0.81mg 2.287mg 0%
Lysine 0.38mg 2.427mg 0%
Methionine 0.14mg 0.733mg 0%
Phenylalanine 0.53mg 1.164mg 0%
Valine 0.66mg 1.419mg 0%
Histidine 0.15mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric 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
23%
Turmeric
104%
Squid
Minerals Daily Need Coverage Score
575%
Turmeric
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Turmeric
Turmeric is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 717mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.21g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.602g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2.5)
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.
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.