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Sardine vs Squid as food - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.292g)
Which food contains less Sugars?
Squid as food
Squid as food contains less Sugars (difference - 0g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Squid as food
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Squid as food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
63
Squid as food
Mineral Summary Score
58
Sardine
103
Squid as food

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Contains more Iron +271.2%
Contains more Potassium +60.5%
Contains more Magnesium +53.8%
Contains more Copper +436.6%
Contains more Zinc +164.1%
Contains more Phosphorus +18.4%
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Contains more Iron +271.2%
Contains more Potassium +60.5%
Contains more Magnesium +53.8%
Contains more Copper +436.6%
Contains more Zinc +164.1%
Contains more Phosphorus +18.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +525%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +525%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
195%
Squid as food
Carbohydrates
0%
Sardine
2%
Squid as food
Fats
53%
Sardine
6%
Squid as food

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Squid as food Opinion
Calories 208 158 Sardine
Protein 24.62 32.48 Squid as food
Fats 11.45 1.4 Sardine
Vitamin C 0 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 142 224 Sardine
Vitamin D 193 Sardine
Iron 2.92 10.84 Squid as food
Calcium 382 180 Sardine
Potassium 397 637 Squid as food
Magnesium 39 60 Squid as food
Sugars 0 Sardine
Fiber 0 0
Copper 0.186 0.998 Squid as food
Zinc 1.31 3.46 Squid as food
Starch
Phosphorus 490 580 Squid as food
Sodium 307 744 Sardine
Vitamin A 108 675 Squid as food
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.017 Sardine
Vitamin B2 0.227 1.729 Squid as food
Vitamin B3 5.245 2.189 Sardine
Vitamin B5 0.642 0.9 Squid as food
Vitamin B6 0.167 0.27 Squid as food
Vitamin B12 8.94 5.4 Sardine
Vitamin K 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.528 0.236 Squid as food
Monounsaturated Fat 3.869 0.162 Sardine
Polyunsaturated fat 5.148 0.268 Sardine
Tryptophan 0.276 0.364 Squid as food
Threonine 1.079 1.398 Squid as food
Isoleucine 1.134 1.414 Squid as food
Leucine 2.001 2.287 Squid as food
Lysine 2.26 2.427 Squid as food
Methionine 0.729 0.733 Squid as food
Phenylalanine 0.961 1.164 Squid as food
Valine 1.268 1.419 Squid as food
Histidine 0.725 0.624 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.