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Tuna vs Squid as food - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 175mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 694mg)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.376g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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.
Tuna Squid as food
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna 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
90
Tuna
63
Squid as food
Mineral Summary Score
30
Tuna
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
Tuna
2
:
Contains less Sodium -93.3%
Contains more Iron +727.5%
Contains more Calcium +1700%
Contains more Potassium +97.2%
Contains more Copper +807.3%
Contains more Zinc +349.4%
Contains more Phosphorus +77.9%
Equal in Magnesium - 60
Contains less Sodium -93.3%
Contains more Iron +727.5%
Contains more Calcium +1700%
Contains more Potassium +97.2%
Contains more Copper +807.3%
Contains more Zinc +349.4%
Contains more Phosphorus +77.9%
Equal in Magnesium - 60

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
Tuna
6
:
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%

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
179%
Tuna
195%
Squid as food
Carbohydrates
0%
Tuna
2%
Squid as food
Fats
29%
Tuna
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 Tuna Squid as food Opinion
Calories 184 158 Tuna
Protein 29.91 32.48 Squid as food
Fats 6.28 1.4 Tuna
Vitamin C 0 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 49 224 Tuna
Vitamin D
Iron 1.31 10.84 Squid as food
Calcium 10 180 Squid as food
Potassium 323 637 Squid as food
Magnesium 64 60 Tuna
Sugars
Fiber 0 0
Copper 0.11 0.998 Squid as food
Zinc 0.77 3.46 Squid as food
Starch
Phosphorus 326 580 Squid as food
Sodium 50 744 Tuna
Vitamin A 2520 675 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.017 Tuna
Vitamin B2 0.306 1.729 Squid as food
Vitamin B3 10.54 2.189 Tuna
Vitamin B5 1.37 0.9 Tuna
Vitamin B6 0.525 0.27 Tuna
Vitamin B12 10.88 5.4 Tuna
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.612 0.236 Squid as food
Monounsaturated Fat 2.053 0.162 Tuna
Polyunsaturated fat 1.844 0.268 Tuna
Tryptophan 0.335 0.364 Squid as food
Threonine 1.311 1.398 Squid as food
Isoleucine 1.378 1.414 Squid as food
Leucine 2.431 2.287 Tuna
Lysine 2.747 2.427 Tuna
Methionine 0.885 0.733 Tuna
Phenylalanine 1.168 1.164 Tuna
Valine 1.541 1.419 Tuna
Histidine 0.88 0.624 Tuna
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.