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  6. Rockfish vs. Squid

Rockfish vs. Squid — In-Depth Nutrition Comparison

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Significant differences between rockfish and squid

  • The amount of vitamin B12, iron, vitamin B2, copper, phosphorus, zinc, selenium, and calcium in squid is higher than in rockfish.
  • Squid covers your daily vitamin B12 needs 159% more than rockfish.
  • Rockfish contains less cholesterol.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
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 -88%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +2911.1%
Contains more CopperCopper +2334.1%
Contains more ZincZinc +704.7%
Contains more PhosphorusPhosphorus +133.9%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +17.6%

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% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Squid
Squid
7
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 DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +665%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +239.6%
Contains more FolateFolate +140%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Squid DV% diff.
Vitamin B12 1.59µg 5.4µg 159%
Iron 0.36mg 10.84mg 131%
Vitamin B2 0.226mg 1.729mg 116%
Copper 0.041mg 0.998mg 106%
Cholesterol 61mg 224mg 54%
Phosphorus 248mg 580mg 47%
Zinc 0.43mg 3.46mg 28%
Sodium 89mg 744mg 28%
Selenium 76.2µg 89.6µg 24%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Vitamin A 5µg 203µg 22%
Protein 22.23g 32.48g 21%
Calcium 17mg 180mg 16%
Choline 78.7mg 14%
Vitamin B5 0.404mg 0.9mg 10%
Vitamin C 0mg 8.5mg 9%
Manganese 0.013mg 0.209mg 9%
Magnesium 33mg 60mg 6%
Potassium 467mg 637mg 5%
Vitamin B3 2.897mg 2.189mg 4%
Folate 10µg 24µg 4%
Vitamin E 0.44mg 3%
Calories 109kcal 158kcal 2%
Vitamin B6 0.241mg 0.27mg 2%
Carbs 0g 1.64g 1%
Vitamin B1 0.027mg 0.017mg 1%
Saturated fat 0.42g 0.236g 1%
Monounsaturated fat 0.466g 0.162g 1%
Polyunsaturated fat 0.485g 0.268g 1%
Protein per 100 calories 20g 21g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 92g 63g N/A
Fats 1.62g 1.4g 0%
Net carbs 0g 1.64g N/A
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.364mg 0%
Threonine 1.014mg 1.398mg 0%
Isoleucine 1.06mg 1.414mg 0%
Leucine 1.835mg 2.287mg 0%
Lysine 2.188mg 2.427mg 0%
Methionine 0.707mg 0.733mg 0%
Phenylalanine 0.935mg 1.164mg 0%
Valine 1.106mg 1.419mg 0%
Histidine 0.502mg 0.624mg 0%
Omega-3 - EPA 0.107g 0.078g N/A
Omega-3 - DHA 0.238g 0.132g N/A
Omega-3 - DPA 0.027g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +15.7%
Contains more WaterWater +22.2%
Contains more ProteinProtein +46.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +127%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 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 +187.7%
Contains more Poly. FatPolyunsaturated fat +81%
Contains less Sat. FatSaturated fat -43.8%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.