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  6. Skipjack tuna vs. Squid

Skipjack tuna vs. Squid — In-Depth Nutrition Comparison

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How are skipjack tuna and squid different?

  • Skipjack tuna is higher in vitamin B3 and vitamin B6; however, squid is richer in vitamin B12, vitamin B2, iron, copper, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for squid is 134% higher.
  • Skipjack tuna contains 9 times more vitamin B3 than squid. While skipjack tuna contains 18.756mg of vitamin B3, squid contains only 2.189mg.
  • Skipjack tuna has less cholesterol.

Fish, tuna, skipjack, fresh, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 -93.7%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +22%
Contains more IronIron +577.5%
Contains more CopperCopper +807.3%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +103.5%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 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 +123.5%
Contains more Vitamin B3Vitamin B3 +756.8%
Contains more Vitamin B6Vitamin B6 +263.3%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1027.8%
Contains more Vitamin B2Vitamin B2 +1317.2%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B12Vitamin B12 +146.6%
Contains more FolateFolate +140%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Squid DV% diff.
Vitamin B12 2.19µg 5.4µg 134%
Vitamin B2 0.122mg 1.729mg 124%
Iron 1.6mg 10.84mg 116%
Vitamin B3 18.756mg 2.189mg 104%
Copper 0.11mg 0.998mg 99%
Selenium 46.8µg 89.6µg 78%
Vitamin B6 0.981mg 0.27mg 55%
Cholesterol 60mg 224mg 55%
Phosphorus 285mg 580mg 42%
Sodium 47mg 744mg 30%
Zinc 1.05mg 3.46mg 22%
Vitamin A 18µg 203µg 21%
Calcium 37mg 180mg 14%
Protein 28.21g 32.48g 9%
Vitamin C 1mg 8.5mg 8%
Manganese 0.019mg 0.209mg 8%
Vitamin B5 0.485mg 0.9mg 8%
Magnesium 44mg 60mg 4%
Folate 10µg 24µg 4%
Potassium 522mg 637mg 3%
Vitamin B1 0.038mg 0.017mg 2%
Saturated fat 0.42g 0.236g 1%
Polyunsaturated fat 0.403g 0.268g 1%
Calories 132kcal 158kcal 1%
Carbs 0g 1.64g 1%
Fats 1.29g 1.4g 0%
Net carbs 0g 1.64g N/A
Monounsaturated fat 0.243g 0.162g 0%
Tryptophan 0.316mg 0.364mg 0%
Threonine 1.237mg 1.398mg 0%
Isoleucine 1.3mg 1.414mg 0%
Leucine 2.293mg 2.287mg 0%
Lysine 2.59mg 2.427mg 0%
Methionine 0.835mg 0.733mg 0%
Phenylalanine 1.101mg 1.164mg 0%
Valine 1.453mg 1.419mg 0%
Histidine 0.83mg 0.624mg 0%
Omega-3 - EPA 0.091g 0.078g N/A
Omega-3 - DHA 0.237g 0.132g N/A
Omega-3 - DPA 0.017g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 OtherOther +144.6%
Contains more ProteinProtein +15.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~1.4g
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 +50%
Contains more Poly. FatPolyunsaturated fat +50.4%
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.