Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Grouper fish vs. Squid — In-Depth Nutrition Comparison

Compare

Differences between Grouper fish and Squid

  • Grouper fish contains less Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE than Squid.
  • Squid's daily need coverage for Vitamin B12 is 196% higher.
  • The amount of Cholesterol in Grouper fish 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 fish 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.
Contains less Sodium -92.9%
Contains more Calcium +757.1%
Contains more Iron +850.9%
Contains more Magnesium +62.2%
Contains more Phosphorus +305.6%
Contains more Potassium +34.1%
Contains more Zinc +578.4%
Contains more Copper +2117.8%
Contains more Manganese +1641.7%
Contains more Selenium +91.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.3% 43% 26% 61% 42% 6.9% 14% 15% 1.6% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 56% 97% 94% 333% 27% 489%
Contains less Sodium -92.9%
Contains more Calcium +757.1%
Contains more Iron +850.9%
Contains more Magnesium +62.2%
Contains more Phosphorus +305.6%
Contains more Potassium +34.1%
Contains more Zinc +578.4%
Contains more Copper +2117.8%
Contains more Manganese +1641.7%
Contains more Selenium +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.
:
7
Squid
Contains more Vitamin B1 +376.5%
Contains more Vitamin B6 +29.6%
Contains more Vitamin A +309.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28716.7%
Contains more Vitamin B3 +474.5%
Contains more Folate +140%
Contains more Vitamin B12 +682.6%
Equal in Vitamin B5 - 0.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9.9% 0% 0% 0% 20% 1.4% 7.1% 52% 81% 7.5% 86% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 41% 0% 0% 28% 4.3% 399% 41% 54% 62% 18% 675% 0% 0%
Contains more Vitamin B1 +376.5%
Contains more Vitamin B6 +29.6%
Contains more Vitamin A +309.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28716.7%
Contains more Vitamin B3 +474.5%
Contains more Folate +140%
Contains more Vitamin B12 +682.6%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20%
Contains more Protein +30.8%
Contains more Carbs +∞%
Contains more Other +572%
Equal in Fats - 1.4
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
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 Water +20%
Contains more Protein +30.8%
Contains more Carbs +∞%
Contains more Other +572%
Equal in Fats - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -21.1%
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +65.4%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -21.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grouper fish Squid
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grouper fish Squid Opinion
Net carbs 0g 1.64g Squid
Protein 24.84g 32.48g Squid
Fats 1.3g 1.4g Squid
Carbs 0g 1.64g Squid
Calories 118kcal 158kcal Squid
Calcium 21mg 180mg Squid
Iron 1.14mg 10.84mg Squid
Magnesium 37mg 60mg Squid
Phosphorus 143mg 580mg Squid
Potassium 475mg 637mg Squid
Sodium 53mg 744mg Grouper fish
Zinc 0.51mg 3.46mg Squid
Copper 0.045mg 0.998mg Squid
Manganese 0.012mg 0.209mg Squid
Selenium 46.8µg 89.6µg Squid
Vitamin A 165IU 675IU Squid
Vitamin A RAE 50µg 203µg Squid
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.081mg 0.017mg Grouper fish
Vitamin B2 0.006mg 1.729mg Squid
Vitamin B3 0.381mg 2.189mg Squid
Vitamin B5 0.87mg 0.9mg Squid
Vitamin B6 0.35mg 0.27mg Grouper fish
Folate 10µg 24µg Squid
Vitamin B12 0.69µg 5.4µg Squid
Tryptophan 0.278mg 0.364mg Squid
Threonine 1.089mg 1.398mg Squid
Isoleucine 1.145mg 1.414mg Squid
Leucine 2.019mg 2.287mg Squid
Lysine 2.282mg 2.427mg Squid
Methionine 0.735mg 0.733mg Grouper fish
Phenylalanine 0.97mg 1.164mg Squid
Valine 1.28mg 1.419mg Squid
Histidine 0.731mg 0.624mg Grouper fish
Cholesterol 47mg 224mg Grouper fish
Saturated Fat 0.299g 0.236g Squid
Omega-3 - DHA 0.213g 0.132g Grouper fish
Omega-3 - EPA 0.035g 0.078g Squid
Omega-3 - DPA 0.017g 0.012g Grouper fish
Monounsaturated Fat 0.268g 0.162g Grouper fish
Polyunsaturated fat 0.403g 0.268g Grouper fish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grouper fish Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Grouper fish
102%
Squid
Minerals Daily Need Coverage Score
47%
Grouper fish
185%
Squid

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 691mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 177mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 fish - 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.