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Swordfish vs Squid as food - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 146mg)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 647mg)
Which food contains less Sugars?
Squid as food
Squid as food contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.675g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food 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 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.
Swordfish Squid as food
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Swordfish 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
75
Swordfish
63
Squid as food
Mineral Summary Score
26
Swordfish
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 less Sodium -87%
Contains more Iron +2308.9%
Contains more Calcium +2900%
Contains more Potassium +27.7%
Contains more Magnesium +71.4%
Contains more Copper +2069.6%
Contains more Zinc +343.6%
Contains more Phosphorus +90.8%
Contains less Sodium -87%
Contains more Iron +2308.9%
Contains more Calcium +2900%
Contains more Potassium +27.7%
Contains more Magnesium +71.4%
Contains more Copper +2069.6%
Contains more Zinc +343.6%
Contains more Phosphorus +90.8%

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 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B12 +233.3%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +423.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Vitamin B12 +233.3%

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
141%
Swordfish
195%
Squid as food
Carbohydrates
0%
Swordfish
2%
Squid as food
Fats
37%
Swordfish
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 Swordfish Squid as food Opinion
Calories 172 158 Swordfish
Protein 23.45 32.48 Squid as food
Fats 7.93 1.4 Swordfish
Vitamin C 0 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 78 224 Swordfish
Vitamin D 666 Swordfish
Iron 0.45 10.84 Squid as food
Calcium 6 180 Squid as food
Potassium 499 637 Squid as food
Magnesium 35 60 Squid as food
Sugars 0 Swordfish
Fiber 0 0
Copper 0.046 0.998 Squid as food
Zinc 0.78 3.46 Squid as food
Starch
Phosphorus 304 580 Squid as food
Sodium 97 744 Swordfish
Vitamin A 129 675 Squid as food
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.017 Swordfish
Vitamin B2 0.063 1.729 Squid as food
Vitamin B3 9.254 2.189 Swordfish
Vitamin B5 0.417 0.9 Squid as food
Vitamin B6 0.615 0.27 Swordfish
Vitamin B12 1.62 5.4 Squid as food
Vitamin K 0.1 Swordfish
Folic acid (B9) 0 0
Trans Fat 0.056 Squid as food
Saturated Fat 1.911 0.236 Squid as food
Monounsaturated Fat 3.544 0.162 Swordfish
Polyunsaturated fat 1.368 0.268 Swordfish
Tryptophan 0.265 0.364 Squid as food
Threonine 1.035 1.398 Squid as food
Isoleucine 1.088 1.414 Squid as food
Leucine 1.919 2.287 Squid as food
Lysine 2.168 2.427 Squid as food
Methionine 0.699 0.733 Squid as food
Phenylalanine 0.922 1.164 Squid as food
Valine 1.216 1.419 Squid as food
Histidine 0.695 0.624 Swordfish
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.