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  6. Pacific saury raw vs. Squid

Pacific saury raw vs. Squid — In-Depth Nutrition Comparison

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Differences between pacific saury raw and squid

  • Pacific saury raw contains less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 142% higher.
  • The amount of cholesterol in pacific saury raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 less SodiumSodium -94.8%
Contains more ManganeseManganese +14.8%
Contains more MagnesiumMagnesium +93.5%
Contains more CalciumCalcium +215.8%
Contains more PotassiumPotassium +145.9%
Contains more IronIron +1870.9%
Contains more CopperCopper +1856.9%
Contains more ZincZinc +416.4%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +611.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Squid
Squid
7
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +241.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +123.7%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B2Vitamin B2 +2644.4%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +130.8%
Contains more Vitamin B12Vitamin B12 +170%
Contains more FolateFolate +60%
~equal in Vitamin B3 ~2.189mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Squid DV% diff.
Vitamin B12 2µg 5.4µg 142%
Selenium 12.6µg 89.6µg 140%
Iron 0.55mg 10.84mg 129%
Vitamin B2 0.063mg 1.729mg 128%
Copper 0.051mg 0.998mg 105%
Cholesterol 39mg 224mg 62%
Phosphorus 220mg 580mg 51%
Sodium 39mg 744mg 31%
Protein 19.26g 32.48g 26%
Zinc 0.67mg 3.46mg 25%
Vitamin A 21µg 203µg 20%
Vitamin D 2.5µg 13%
Vitamin D 99IU 12%
Vitamin B6 0.117mg 0.27mg 12%
Choline 65mg 12%
Calcium 57mg 180mg 12%
Potassium 259mg 637mg 11%
Magnesium 31mg 60mg 7%
Vitamin C 3.8mg 8.5mg 5%
Calories 88kcal 158kcal 4%
Vitamin B1 0.058mg 0.017mg 3%
Vitamin B5 0.75mg 0.9mg 3%
Folate 15µg 24µg 2%
Manganese 0.24mg 0.209mg 1%
Vitamin E 0.2mg 1%
Vitamin B3 2.3mg 2.189mg 1%
Carbs 0g 1.64g 1%
Fats 0.69g 1.4g 1%
Saturated fat 0.118g 0.236g 1%
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0.162g 0%
Polyunsaturated fat 0.202g 0.268g 0%
Tryptophan 0.216mg 0.364mg 0%
Threonine 0.844mg 1.398mg 0%
Isoleucine 0.887mg 1.414mg 0%
Leucine 1.565mg 2.287mg 0%
Lysine 1.768mg 2.427mg 0%
Methionine 0.57mg 0.733mg 0%
Phenylalanine 0.752mg 1.164mg 0%
Valine 0.992mg 1.419mg 0%
Histidine 0.567mg 0.624mg 0%
Omega-3 - EPA 0.033g 0.078g N/A
Omega-3 - DHA 0.074g 0.132g N/A
Omega-3 - DPA 0.014g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +29.1%
Contains more ProteinProtein +68.6%
Contains more FatsFats +102.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +32.7%
~equal in Monounsaturated fat ~0.162g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.