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  6. Grouper vs. Squid

Grouper vs. Squid — In-Depth Nutrition Comparison

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Differences between grouper and squid

  • Grouper contains less vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 196% higher.
  • The amount of cholesterol in grouper is lower.

The food types used in this comparison are Fish, grouper, mixed species, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Grouper 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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
Squid
Squid
9
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 less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +850.9%
Contains more CopperCopper +2117.8%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +305.6%
Contains more ManganeseManganese +1641.7%
Contains more SeleniumSelenium +91.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 17% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5%
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +306%
Contains more Vitamin B2Vitamin B2 +28716.7%
Contains more Vitamin B3Vitamin B3 +474.5%
Contains more Vitamin B12Vitamin B12 +682.6%
Contains more FolateFolate +140%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Grouper Squid DV% diff.
Vitamin B12 0.69µg 5.4µg 196%
Vitamin B2 0.006mg 1.729mg 133%
Iron 1.14mg 10.84mg 121%
Copper 0.045mg 0.998mg 106%
Selenium 46.8µg 89.6µg 78%
Phosphorus 143mg 580mg 62%
Cholesterol 47mg 224mg 59%
Sodium 53mg 744mg 30%
Zinc 0.51mg 3.46mg 27%
Vitamin A 50µg 203µg 17%
Calcium 21mg 180mg 16%
Protein 24.84g 32.48g 15%
Vitamin B3 0.381mg 2.189mg 11%
Vitamin C 0mg 8.5mg 9%
Manganese 0.012mg 0.209mg 9%
Vitamin B6 0.35mg 0.27mg 6%
Magnesium 37mg 60mg 5%
Potassium 475mg 637mg 5%
Vitamin B1 0.081mg 0.017mg 5%
Folate 10µg 24µg 4%
Calories 118kcal 158kcal 2%
Carbs 0g 1.64g 1%
Vitamin B5 0.87mg 0.9mg 1%
Polyunsaturated fat 0.403g 0.268g 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 48kcal 49kcal N/A
Weight per 100 calories 85g 63g N/A
Fats 1.3g 1.4g 0%
Net carbs 0g 1.64g N/A
Saturated fat 0.299g 0.236g 0%
Monounsaturated fat 0.268g 0.162g 0%
Tryptophan 0.278mg 0.364mg 0%
Threonine 1.089mg 1.398mg 0%
Isoleucine 1.145mg 1.414mg 0%
Leucine 2.019mg 2.287mg 0%
Lysine 2.282mg 2.427mg 0%
Methionine 0.735mg 0.733mg 0%
Phenylalanine 0.97mg 1.164mg 0%
Valine 1.28mg 1.419mg 0%
Histidine 0.731mg 0.624mg 0%
Omega-3 - EPA 0.035g 0.078g N/A
Omega-3 - DHA 0.213g 0.132g N/A
Omega-3 - DPA 0.017g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Squid
Squid
4
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 WaterWater +20%
Contains more ProteinProtein +30.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +572%
~equal in Fats ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 28% 42%
Saturated fat: Sat. Fat 0.299 g
Monounsaturated fat: Mono. Fat 0.268 g
Polyunsaturated fat: Poly. Fat 0.403 g
Squid
Squid
1
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 +65.4%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains less Sat. FatSaturated fat -21.1%

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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. Grouper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.