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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, Zinc, and Vitamin A RAE.
  • 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 Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Contains more Iron +271.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%

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 A +525%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
Contains more Vitamin A +525%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%

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 Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 24.62g 32.48g Squid as food
Fats 11.45g 1.4g Sardine
Carbs 0g 1.64g Squid as food
Calories 208kcal 158kcal Sardine
Starch g g
Fructose g g
Sugar 0g g Squid as food
Fiber 0g 0g
Calcium 382mg 180mg Sardine
Iron 2.92mg 10.84mg Squid as food
Magnesium 39mg 60mg Squid as food
Phosphorus 490mg 580mg Squid as food
Potassium 397mg 637mg Squid as food
Sodium 307mg 744mg Sardine
Zinc 1.31mg 3.46mg Squid as food
Copper 0.186mg 0.998mg Squid as food
Vitamin A 108IU 675IU Squid as food
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.08mg 0.017mg Sardine
Vitamin B2 0.227mg 1.729mg Squid as food
Vitamin B3 5.245mg 2.189mg Sardine
Vitamin B5 0.642mg 0.9mg Squid as food
Vitamin B6 0.167mg 0.27mg Squid as food
Folate 10µg 24µg Squid as food
Vitamin B12 8.94µg 5.4µg Sardine
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.364mg Squid as food
Threonine 1.079mg 1.398mg Squid as food
Isoleucine 1.134mg 1.414mg Squid as food
Leucine 2.001mg 2.287mg Squid as food
Lysine 2.26mg 2.427mg Squid as food
Methionine 0.729mg 0.733mg Squid as food
Phenylalanine 0.961mg 1.164mg Squid as food
Valine 1.268mg 1.419mg Squid as food
Histidine 0.725mg 0.624mg Sardine
Cholesterol 142mg 224mg Sardine
Trans Fat g g
Saturated Fat 1.528g 0.236g Squid as food
Monounsaturated Fat 3.869g 0.162g Sardine
Polyunsaturated fat 5.148g 0.268g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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 contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
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.

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.