Swordfish vs. Squid — In-Depth Nutrition Comparison
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Significant differences between Swordfish and Squid
- Swordfish has more Vitamin B3, and Vitamin B6, however, Squid is richer in Vitamin B12, Iron, Vitamin B2, Copper, Phosphorus, and Selenium.
- Squid covers your daily Vitamin B12 needs 158% more than Swordfish.
- Squid has 4 times less Vitamin B3 than Swordfish. Swordfish has 9.254mg of Vitamin B3, while Squid has 2.189mg.
- Swordfish contains less Cholesterol.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat 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
Sodium
-87%
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Calcium
+2900%
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Iron
+2308.9%
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Magnesium
+71.4%
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Phosphorus
+90.8%
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Potassium
+27.7%
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Zinc
+343.6%
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Copper
+2069.6%
Contains
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Manganese
+1507.7%
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Selenium
+30.8%
Contains
less
Sodium
-87%
Contains
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Calcium
+2900%
Contains
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Iron
+2308.9%
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Magnesium
+71.4%
Contains
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Phosphorus
+90.8%
Contains
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Potassium
+27.7%
Contains
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Zinc
+343.6%
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Copper
+2069.6%
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Manganese
+1507.7%
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Selenium
+30.8%
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
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Vitamin B1
+423.5%
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Vitamin B3
+322.8%
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Vitamin B6
+127.8%
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Vitamin A
+423.3%
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Vitamin C
+∞%
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Vitamin B2
+2644.4%
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Vitamin B5
+115.8%
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Folate
+1100%
Contains
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Vitamin B12
+233.3%
Contains
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Vitamin B1
+423.5%
Contains
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Vitamin B3
+322.8%
Contains
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Vitamin B6
+127.8%
Contains
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Vitamin A
+423.3%
Contains
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Vitamin C
+∞%
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Vitamin B2
+2644.4%
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Vitamin B5
+115.8%
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Folate
+1100%
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Vitamin B12
+233.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+466.4%
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Water
+11.7%
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Protein
+38.5%
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Carbs
+∞%
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Other
+833.3%
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Fats
+466.4%
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Water
+11.7%
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Protein
+38.5%
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Carbs
+∞%
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Other
+833.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2087.7%
Contains
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Polyunsaturated fat
+410.4%
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Saturated Fat
-87.7%
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Monounsaturated Fat
+2087.7%
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Polyunsaturated fat
+410.4%
Contains
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Saturated Fat
-87.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.64g |
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| Protein | 23.45g | 32.48g |
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| Fats | 7.93g | 1.4g |
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| Carbs | 0g | 1.64g |
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| Calories | 172kcal | 158kcal |
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| Calcium | 6mg | 180mg |
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| Iron | 0.45mg | 10.84mg |
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| Magnesium | 35mg | 60mg |
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| Phosphorus | 304mg | 580mg |
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| Potassium | 499mg | 637mg |
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| Sodium | 97mg | 744mg |
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| Zinc | 0.78mg | 3.46mg |
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| Copper | 0.046mg | 0.998mg |
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| Manganese | 0.013mg | 0.209mg |
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| Selenium | 68.5µg | 89.6µg |
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| Vitamin A | 129IU | 675IU |
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| Vitamin A RAE | 43µg | 203µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 0mg | 8.5mg |
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| Vitamin B1 | 0.089mg | 0.017mg |
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| Vitamin B2 | 0.063mg | 1.729mg |
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| Vitamin B3 | 9.254mg | 2.189mg |
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| Vitamin B5 | 0.417mg | 0.9mg |
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| Vitamin B6 | 0.615mg | 0.27mg |
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| Folate | 2µg | 24µg |
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| Vitamin B12 | 1.62µg | 5.4µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.364mg |
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| Threonine | 1.035mg | 1.398mg |
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| Isoleucine | 1.088mg | 1.414mg |
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| Leucine | 1.919mg | 2.287mg |
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| Lysine | 2.168mg | 2.427mg |
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| Methionine | 0.699mg | 0.733mg |
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| Phenylalanine | 0.922mg | 1.164mg |
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| Valine | 1.216mg | 1.419mg |
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| Histidine | 0.695mg | 0.624mg |
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| Cholesterol | 78mg | 224mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.236g |
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| Omega-3 - DHA | 0.772g | 0.132g |
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| Omega-3 - EPA | 0.127g | 0.078g |
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| Omega-3 - DPA | 0.168g | 0.012g |
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| Monounsaturated Fat | 3.544g | 0.162g |
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| Polyunsaturated fat | 1.368g | 0.268g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
95%
110%
Minerals Daily Need Coverage Score
64%
185%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 647mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 146mg)
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 1.675g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.