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  6. Sablefish vs. Squid

Sablefish vs. Squid — In-Depth Nutrition Comparison

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What are the differences between sablefish and squid?

  • Sablefish is higher in fats; however, squid is richer in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and protein.
  • Squid's daily need coverage for vitamin B12 is 165% more.
  • Squid contains 14 times less fats than sablefish. Sablefish contains 19.62g of fats, while squid contains 1.4g.
  • Sablefish has less cholesterol.

We used Fish, sablefish, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Sablefish vs Squid infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
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 more MagnesiumMagnesium +18.3%
Contains less SodiumSodium -90.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +561%
Contains more CopperCopper +3464.3%
Contains more ZincZinc +743.9%
Contains more PhosphorusPhosphorus +169.8%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Squid
Squid
5
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 B1Vitamin B1 +617.6%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +99%
Contains more Vitamin B2Vitamin B2 +1403.5%
Contains more Vitamin B12Vitamin B12 +275%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sablefish Squid DV% diff.
Vitamin B12 1.44µg 5.4µg 165%
Vitamin B2 0.115mg 1.729mg 124%
Iron 1.64mg 10.84mg 115%
Copper 0.028mg 0.998mg 108%
Selenium 46.8µg 89.6µg 78%
Cholesterol 63mg 224mg 54%
Phosphorus 215mg 580mg 52%
Protein 17.19g 32.48g 31%
Sodium 72mg 744mg 29%
Fats 19.62g 1.4g 28%
Zinc 0.41mg 3.46mg 28%
Monounsaturated fat 10.328g 0.162g 25%
Vitamin B3 5.128mg 2.189mg 18%
Saturated fat 4.099g 0.236g 18%
Polyunsaturated fat 2.618g 0.268g 16%
Calcium 45mg 180mg 14%
Vitamin A 102µg 203µg 11%
Vitamin C 0mg 8.5mg 9%
Vitamin B1 0.122mg 0.017mg 9%
Manganese 0.019mg 0.209mg 8%
Vitamin B6 0.346mg 0.27mg 6%
Calories 250kcal 158kcal 5%
Potassium 459mg 637mg 5%
Magnesium 71mg 60mg 3%
Folate 17µg 24µg 2%
Carbs 0g 1.64g 1%
Vitamin B5 0.865mg 0.9mg 1%
Protein per 100 calories 6.9g 21g N/A
Calories per 10 g protein 145kcal 49kcal N/A
Weight per 100 calories 40g 63g N/A
Unsaturated / Saturated Fat ratio 3.2 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.193mg 0.364mg 0%
Threonine 0.754mg 1.398mg 0%
Isoleucine 0.792mg 1.414mg 0%
Leucine 1.397mg 2.287mg 0%
Lysine 1.579mg 2.427mg 0%
Methionine 0.509mg 0.733mg 0%
Phenylalanine 0.671mg 1.164mg 0%
Valine 0.886mg 1.419mg 0%
Histidine 0.506mg 0.624mg 0%
Omega-3 (EPA) 0.867g 0.078g N/A
Omega-3 (DHA) 0.92g 0.132g N/A
Omega-3 (DPA) 0.216g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Squid
Squid
2
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 +1301.4%
Contains more ProteinProtein +88.9%
Contains more CarbsCarbs +∞%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 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 +6275.3%
Contains more Poly. FatPolyunsaturated fat +876.9%
Contains less Sat. FatSaturated fat -94.2%

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.