Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beefsteak raw
  5. Compare
  6. Beefsteak raw vs. Squid

Beefsteak raw vs. Squid — In-Depth Nutrition Comparison

Compare

Summary of differences between beefsteak raw and squid

  • Beefsteak raw has more vitamin B6 and vitamin B3; however, squid is higher in vitamin B2, vitamin B12, selenium, iron, copper, and phosphorus.
  • Squid covers your daily need for vitamin B2, 119% more than beefsteak raw.
  • Beefsteak raw has 2 times more vitamin B3 than squid. While beefsteak raw has 5.048mg of vitamin B3, squid has only 2.189mg.
  • Beefsteak raw has less cholesterol.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Beefsteak raw vs Squid infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more ZincZinc +53.2%
Contains less SodiumSodium -92.6%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +442%
Contains more CopperCopper +1163.3%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +221.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Squid
Squid
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B3Vitamin B3 +130.6%
Contains more Vitamin B6Vitamin B6 +101.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B12Vitamin B12 +100.7%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Squid DV% diff.
Vitamin B2 0.182mg 1.729mg 119%
Vitamin B12 2.69µg 5.4µg 113%
Selenium 27.9µg 89.6µg 112%
Iron 2mg 10.84mg 111%
Copper 0.079mg 0.998mg 102%
Cholesterol 67mg 224mg 52%
Phosphorus 220mg 580mg 51%
Sodium 55mg 744mg 30%
Protein 21.38g 32.48g 22%
Vitamin A 2µg 203µg 22%
Vitamin B6 0.543mg 0.27mg 21%
Calcium 5mg 180mg 18%
Vitamin B3 5.048mg 2.189mg 18%
Vitamin B5 0.9mg 18%
Zinc 5.3mg 3.46mg 17%
Manganese 0.209mg 9%
Vitamin C 0mg 8.5mg 9%
Potassium 375mg 637mg 8%
Magnesium 25mg 60mg 8%
Saturated fat 1.875g 0.236g 7%
Fats 5.36g 1.4g 6%
Monounsaturated fat 2.354g 0.162g 5%
Folate 3µg 24µg 5%
Vitamin B1 0.075mg 0.017mg 5%
Polyunsaturated fat 0.189g 0.268g 1%
Calories 134kcal 158kcal 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.364mg 0%
Threonine 1.099mg 1.398mg 0%
Isoleucine 1.09mg 1.414mg 0%
Leucine 2.011mg 2.287mg 0%
Lysine 2.247mg 2.427mg 0%
Methionine 0.621mg 0.733mg 0%
Phenylalanine 0.931mg 1.164mg 0%
Valine 1.152mg 1.419mg 0%
Histidine 0.868mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0.008g 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +282.9%
Contains more WaterWater +19.3%
Contains more ProteinProtein +51.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +918.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +1353.1%
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +41.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.