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Pacific saury vs. Squid as food — In-Depth Nutrition Comparison

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Differences between Pacific saury and Squid as food

  • Pacific saury contains less Vitamin B12, Selenium, Iron, Vitamin B2, Copper, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food's daily need coverage for Vitamin B12 is 142% higher.
  • The amount of Cholesterol in Pacific saury 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 vs Squid as food 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.
Pacific saury
Pacific saury
2
:
8
Squid as food
Squid as food
Contains less Sodium -94.8%
Contains more Manganese +14.8%
Contains more Calcium +215.8%
Contains more Iron +1870.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +163.6%
Contains more Potassium +145.9%
Contains more Zinc +416.4%
Contains more Copper +1856.9%
Contains more Selenium +611.1%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -94.8%
Contains more Manganese +14.8%
Contains more Calcium +215.8%
Contains more Iron +1870.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +163.6%
Contains more Potassium +145.9%
Contains more Zinc +416.4%
Contains more Copper +1856.9%
Contains more Selenium +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.
Pacific saury
Pacific saury
5
:
7
Squid as food
Squid as food
Contains more Vitamin B1 +241.2%
Contains more Vitamin A +864.3%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin B12 +170%
Equal in Vitamin B3 - 2.189
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Squid as food
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 +241.2%
Contains more Vitamin A +864.3%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin B12 +170%
Equal in Vitamin B3 - 2.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
4
Squid as food
Squid as food
Contains more Water +29.1%
Contains more Protein +68.6%
Contains more Fats +102.9%
Contains more Carbs +∞%
Contains more Other +197.3%
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Squid as food
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 +29.1%
Contains more Protein +68.6%
Contains more Fats +102.9%
Contains more Carbs +∞%
Contains more Other +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
1
:
2
Squid as food
Squid as food
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +32.7%
Equal in Monounsaturated Fat - 0.162
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +32.7%
Equal in Monounsaturated Fat - 0.162

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 19.26g 32.48g Squid as food
Fats 0.69g 1.4g Squid as food
Carbs 0g 1.64g Squid as food
Calories 88kcal 158kcal Squid as food
Calcium 57mg 180mg Squid as food
Iron 0.55mg 10.84mg Squid as food
Magnesium 31mg 60mg Squid as food
Phosphorus 220mg 580mg Squid as food
Potassium 259mg 637mg Squid as food
Sodium 39mg 744mg Pacific saury
Zinc 0.67mg 3.46mg Squid as food
Copper 0.051mg 0.998mg Squid as food
Manganese 0.24mg 0.209mg Pacific saury
Selenium 12.6µg 89.6µg Squid as food
Vitamin A 70IU 675IU Squid as food
Vitamin A RAE 21µg 203µg Squid as food
Vitamin E 0.2mg Pacific saury
Vitamin D 99IU Pacific saury
Vitamin D 2.5µg Pacific saury
Vitamin C 3.8mg 8.5mg Squid as food
Vitamin B1 0.058mg 0.017mg Pacific saury
Vitamin B2 0.063mg 1.729mg Squid as food
Vitamin B3 2.3mg 2.189mg Pacific saury
Vitamin B5 0.75mg 0.9mg Squid as food
Vitamin B6 0.117mg 0.27mg Squid as food
Folate 15µg 24µg Squid as food
Vitamin B12 2µg 5.4µg Squid as food
Vitamin K 0.1µg Pacific saury
Tryptophan 0.216mg 0.364mg Squid as food
Threonine 0.844mg 1.398mg Squid as food
Isoleucine 0.887mg 1.414mg Squid as food
Leucine 1.565mg 2.287mg Squid as food
Lysine 1.768mg 2.427mg Squid as food
Methionine 0.57mg 0.733mg Squid as food
Phenylalanine 0.752mg 1.164mg Squid as food
Valine 0.992mg 1.419mg Squid as food
Histidine 0.567mg 0.624mg Squid as food
Cholesterol 39mg 224mg Pacific saury
Saturated Fat 0.118g 0.236g Pacific saury
Omega-3 - DHA 0.074g 0.132g Squid as food
Omega-3 - EPA 0.033g 0.078g Squid as food
Omega-3 - DPA 0.014g 0.012g Pacific saury
Monounsaturated Fat 0.157g 0.162g Squid as food
Polyunsaturated fat 0.202g 0.268g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Pacific saury
110%
Squid as food
Minerals Daily Need Coverage Score
32%
Pacific saury
185%
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 glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 705mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 185mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.118g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.