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Sardine vs Squid as food - In-Depth Nutrition Comparison

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What are the differences between Sardine and Squid as food?

  • Sardine is higher in Vitamin B12, Calcium, and Vitamin B3, however Squid as food is richer in Vitamin B2, Iron, Copper, Selenium, and Zinc.
  • Sardine's daily need coverage for Vitamin B12 is 148% more.
  • Squid as food contains 2 times less Vitamin B3 than Sardine. Sardine contains 5.245mg of Vitamin B3, while Squid as food contains 2.189mg.
  • Sardine has less Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Sardine vs Squid as food infographic
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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" 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
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 Folate +140%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
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 Folate +140%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
110
Squid as food
Mineral Summary Score
79
Sardine
167
Squid as food

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 food.
Protein
148%
Sardine
195%
Squid as food
Carbohydrates
0%
Sardine
2%
Squid as food
Fats
53%
Sardine
6%
Squid as food

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.292g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
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 Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
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.

All nutrients comparison - raw data values

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
Sugar 0 Squid as food
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
Folate 10 24 Squid as food
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Squid as food - 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.