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  6. Pacific saury vs. Squid

Pacific saury vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between pacific saury and squid

  • Pacific saury has more manganese and vitamin B1; however, squid is higher in selenium, vitamin B12, vitamin B2, iron, copper, and phosphorus.
  • Squid covers your daily need for selenium, 133% more than pacific saury.
  • Pacific saury has 18 times more vitamin B1 than squid. While pacific saury has 0.312mg of vitamin B1, squid has only 0.017mg.
  • Pacific saury has less cholesterol.

These are the specific foods used in this comparison Fish, pike, walleye, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pacific saury 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
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 -91.3%
Contains more ManganeseManganese +390.9%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +27.7%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +549.1%
Contains more CopperCopper +337.7%
Contains more ZincZinc +338%
Contains more PhosphorusPhosphorus +115.6%
Contains more SeleniumSelenium +453.1%

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 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Squid
Squid
6
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 B1Vitamin B1 +1735.3%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +745.8%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin B12Vitamin B12 +133.8%
Contains more FolateFolate +41.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pacific saury Squid DV% diff.
Selenium 16.2µg 89.6µg 133%
Vitamin B12 2.31µg 5.4µg 129%
Vitamin B2 0.195mg 1.729mg 118%
Iron 1.67mg 10.84mg 115%
Copper 0.228mg 0.998mg 86%
Phosphorus 269mg 580mg 44%
Cholesterol 110mg 224mg 38%
Manganese 1.026mg 0.209mg 36%
Sodium 65mg 744mg 30%
Vitamin B1 0.312mg 0.017mg 25%
Zinc 0.79mg 3.46mg 24%
Vitamin A 24µg 203µg 20%
Protein 24.54g 32.48g 16%
Vitamin B6 0.138mg 0.27mg 10%
Vitamin C 0mg 8.5mg 9%
Magnesium 38mg 60mg 5%
Potassium 499mg 637mg 4%
Calcium 141mg 180mg 4%
Vitamin B3 2.801mg 2.189mg 4%
Folate 17µg 24µg 2%
Polyunsaturated fat 0.573g 0.268g 2%
Calories 119kcal 158kcal 2%
Vitamin B5 0.865mg 0.9mg 1%
Carbs 0g 1.64g 1%
Monounsaturated fat 0.377g 0.162g 1%
Fats 1.56g 1.4g 0%
Net carbs 0g 1.64g N/A
Saturated fat 0.319g 0.236g 0%
Tryptophan 0.275mg 0.364mg 0%
Threonine 1.076mg 1.398mg 0%
Isoleucine 1.131mg 1.414mg 0%
Leucine 1.994mg 2.287mg 0%
Lysine 2.254mg 2.427mg 0%
Methionine 0.726mg 0.733mg 0%
Phenylalanine 0.958mg 1.164mg 0%
Valine 1.264mg 1.419mg 0%
Histidine 0.722mg 0.624mg 0%
Omega-3 - EPA 0.11g 0.078g N/A
Omega-3 - DHA 0.288g 0.132g N/A
Omega-3 - DPA 0.049g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Squid
Squid
3
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 FatsFats +11.4%
Contains more WaterWater +20.2%
Contains more ProteinProtein +32.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +681.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 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 +132.7%
Contains more Poly. FatPolyunsaturated fat +113.8%
Contains less Sat. FatSaturated fat -26%

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.