Yolk vs. Squid — In-Depth Nutrition Comparison
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The main differences between yolk and squid
- Yolk is richer in vitamin B5 and folate, yet squid is richer in vitamin B12, copper, iron, vitamin B2, and selenium.
- Daily need coverage for cholesterol for yolk is 287% higher.
- Yolk contains 40 times more saturated fat than squid. Yolk contains 9.551g of saturated fat, while squid contains 0.236g.
Food types used in this article are Egg, yolk, raw, fresh and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 less SodiumSodium | -93.5% |
| Contains more MagnesiumMagnesium | +1100% |
| Contains more CalciumCalcium | +39.5% |
| Contains more PotassiumPotassium | +484.4% |
| Contains more IronIron | +297.1% |
| Contains more CopperCopper | +1196.1% |
| Contains more ZincZinc | +50.4% |
| Contains more PhosphorusPhosphorus | +48.7% |
| Contains more ManganeseManganese | +280% |
| Contains more SeleniumSelenium | +60% |
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 AVitamin A | +87.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +935.3% |
| Contains more Vitamin B5Vitamin B5 | +232.2% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +508.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +227.5% |
| Contains more Vitamin B3Vitamin B3 | +9020.8% |
| Contains more Vitamin B12Vitamin B12 | +176.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 224mg | 287% |
| Choline | 820.2mg | 149% | |
| Vitamin B12 | 1.95µg | 5.4µg | 144% |
| Copper | 0.077mg | 0.998mg | 102% |
| Iron | 2.73mg | 10.84mg | 101% |
| Vitamin B2 | 0.528mg | 1.729mg | 92% |
| Selenium | 56µg | 89.6µg | 61% |
| Vitamin B5 | 2.99mg | 0.9mg | 42% |
| Saturated fat | 9.551g | 0.236g | 42% |
| Fats | 26.54g | 1.4g | 39% |
| Protein | 15.86g | 32.48g | 33% |
| Folate | 146µg | 24µg | 31% |
| Sodium | 48mg | 744mg | 30% |
| Monounsaturated fat | 11.738g | 0.162g | 29% |
| Phosphorus | 390mg | 580mg | 27% |
| Vitamin D | 218IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Polyunsaturated fat | 4.204g | 0.268g | 26% |
| Vitamin A | 381µg | 203µg | 20% |
| Vitamin E | 2.58mg | 17% | |
| Potassium | 109mg | 637mg | 16% |
| Vitamin B3 | 0.024mg | 2.189mg | 14% |
| Vitamin B1 | 0.176mg | 0.017mg | 13% |
| Magnesium | 5mg | 60mg | 13% |
| Zinc | 2.3mg | 3.46mg | 11% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Calories | 322kcal | 158kcal | 8% |
| Manganese | 0.055mg | 0.209mg | 7% |
| Vitamin B6 | 0.35mg | 0.27mg | 6% |
| Calcium | 129mg | 180mg | 5% |
| Vitamin K | 0.7µg | 1% | |
| Carbs | 3.59g | 1.64g | 1% |
| Net carbs | 3.59g | 1.64g | N/A |
| Sugar | 0.56g | N/A | |
| Tryptophan | 0.177mg | 0.364mg | 0% |
| Threonine | 0.687mg | 1.398mg | 0% |
| Isoleucine | 0.866mg | 1.414mg | 0% |
| Leucine | 1.399mg | 2.287mg | 0% |
| Lysine | 1.217mg | 2.427mg | 0% |
| Methionine | 0.378mg | 0.733mg | 0% |
| Phenylalanine | 0.681mg | 1.164mg | 0% |
| Valine | 0.949mg | 1.419mg | 0% |
| Histidine | 0.416mg | 0.624mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0.078g | N/A |
| Omega-3 - DHA | 0.114g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1795.7% |
| Contains more CarbsCarbs | +118.9% |
| Contains more ProteinProtein | +104.8% |
| Contains more WaterWater | +16.8% |
| Contains more OtherOther | +97.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7145.7% |
| Contains more Poly. FatPolyunsaturated fat | +1468.7% |
| Contains less Sat. FatSaturated fat | -97.5% |
