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Sheepshead vs. Squid — In-Depth Nutrition Comparison

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What are the differences between sheepshead and squid?

  • The amount of vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and vitamin A in squid is higher than in sheepshead.
  • Squid's daily need coverage for vitamin B12 is 129% more.
  • Sheepshead has less cholesterol.

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

Infographic

Sheepshead vs Squid infographic
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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 25% 11% 45% 25% 41% 17% 150% 9.5% 2.7% 280%
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 -90.2%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +1517.9%
Contains more CopperCopper +718%
Contains more ZincZinc +449.2%
Contains more PhosphorusPhosphorus +65.7%
Contains more ManganeseManganese +895.2%
Contains more SeleniumSelenium +74.7%

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% 12% 0% 0% 2.5% 12% 34% 52% 81% 288% 0% 13% 0%
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 B6Vitamin B6 +29.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +3358%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin B12Vitamin B12 +134.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 69% 3%
Protein: 26.02 g
Fats: 1.63 g
Carbs: 0 g
Water: 69.04 g
Other: 3.31 g
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 +16.4%
Contains more WaterWater +13%
Contains more ProteinProtein +24.8%
Contains more CarbsCarbs +∞%
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 32% 35%
Saturated fat: Sat. Fat 0.36 g
Monounsaturated fat: Mono. Fat 0.35 g
Polyunsaturated fat: Poly. Fat 0.382 g
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 +116%
Contains more Poly. FatPolyunsaturated fat +42.5%
Contains less Sat. FatSaturated fat -34.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sheepshead Squid DV% diff.
Vitamin B12 2.3µg 5.4µg 129%
Vitamin B2 0.05mg 1.729mg 129%
Iron 0.67mg 10.84mg 127%
Copper 0.122mg 0.998mg 97%
Selenium 51.3µg 89.6µg 70%
Cholesterol 64mg 224mg 53%
Phosphorus 350mg 580mg 33%
Sodium 73mg 744mg 29%
Zinc 0.63mg 3.46mg 26%
Vitamin A 35µg 203µg 19%
Calcium 37mg 180mg 14%
Protein 26.02g 32.48g 13%
Vitamin C 0mg 8.5mg 9%
Manganese 0.021mg 0.209mg 8%
Vitamin B6 0.35mg 0.27mg 6%
Magnesium 35mg 60mg 6%
Potassium 512mg 637mg 4%
Folate 17µg 24µg 2%
Calories 126kcal 158kcal 2%
Vitamin B3 1.8mg 2.189mg 2%
Vitamin B1 0.01mg 0.017mg 1%
Vitamin B5 0.87mg 0.9mg 1%
Carbs 0g 1.64g 1%
Saturated fat 0.36g 0.236g 1%
Polyunsaturated fat 0.382g 0.268g 1%
Fats 1.63g 1.4g 0%
Net carbs 0g 1.64g N/A
Monounsaturated fat 0.35g 0.162g 0%
Tryptophan 0.291mg 0.364mg 0%
Threonine 1.141mg 1.398mg 0%
Isoleucine 1.199mg 1.414mg 0%
Leucine 2.115mg 2.287mg 0%
Lysine 2.39mg 2.427mg 0%
Methionine 0.77mg 0.733mg 0%
Phenylalanine 1.016mg 1.164mg 0%
Valine 1.34mg 1.419mg 0%
Histidine 0.766mg 0.624mg 0%
Omega-3 - EPA 0.083g 0.078g N/A
Omega-3 - DHA 0.107g 0.132g N/A
Omega-3 - DPA 0.04g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sheepshead Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Sheepshead
104%
Squid
Minerals Daily Need Coverage Score
61%
Sheepshead
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.124g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Sheepshead
Sheepshead is lower in Cholesterol (difference - 160mg)
Which food contains less Sodium?
Sheepshead
Sheepshead contains less Sodium (difference - 671mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sheepshead - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175145/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.