Squid as food vs. Abalone — In-Depth Nutrition Comparison
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A recap on differences between Squid as food and Abalone
- Squid as food is higher in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE, yet Abalone is higher in Vitamin B5.
- Squid as food covers your daily Vitamin B12 needs 196% more than Abalone.
- Squid as food contains 102 times more Vitamin A RAE than Abalone. While Squid as food contains 203µg of Vitamin A RAE, Abalone contains only 2µg.
- The amount of Cholesterol in Abalone is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, abalone, mixed species, cooked, fried.
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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.
Contains
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Calcium
+386.5%
Contains
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Iron
+185.3%
Contains
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Phosphorus
+167.3%
Contains
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Potassium
+124.3%
Contains
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Zinc
+264.2%
Contains
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Copper
+337.7%
Contains
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Manganese
+198.6%
Contains
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Selenium
+73%
Contains
less
Sodium
-20.6%
Equal in Magnesium - 56
Contains
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Calcium
+386.5%
Contains
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Iron
+185.3%
Contains
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Phosphorus
+167.3%
Contains
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Potassium
+124.3%
Contains
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Zinc
+264.2%
Contains
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Copper
+337.7%
Contains
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Manganese
+198.6%
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Selenium
+73%
Contains
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Sodium
-20.6%
Equal in Magnesium - 56
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.
:
Contains
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Vitamin A
+13400%
Contains
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Vitamin C
+372.2%
Contains
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Vitamin B2
+1230%
Contains
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Vitamin B3
+15.2%
Contains
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Vitamin B6
+80%
Contains
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Folate
+71.4%
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Vitamin B12
+682.6%
Contains
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Vitamin B1
+1194.1%
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Vitamin B5
+218.9%
Contains
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Vitamin A
+13400%
Contains
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Vitamin C
+372.2%
Contains
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Vitamin B2
+1230%
Contains
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Vitamin B3
+15.2%
Contains
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Vitamin B6
+80%
Contains
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Folate
+71.4%
Contains
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Vitamin B12
+682.6%
Contains
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Vitamin B1
+1194.1%
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Vitamin B5
+218.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+65.5%
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Other
+37.7%
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Fats
+384.3%
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Carbs
+573.8%
Equal in Water - 60.1
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
19.63 g
Fats:
6.78 g
Carbs:
11.05 g
Water:
60.1 g
Other:
2.44 g
Contains
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Protein
+65.5%
Contains
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Other
+37.7%
Contains
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Fats
+384.3%
Contains
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Carbs
+573.8%
Equal in Water - 60.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.7%
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Monounsaturated Fat
+1592%
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Polyunsaturated fat
+525.4%
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Saturated Fat:
1.646 g
Monounsaturated Fat:
2.741 g
Polyunsaturated fat:
1.676 g
Contains
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Saturated Fat
-85.7%
Contains
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Monounsaturated Fat
+1592%
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Polyunsaturated fat
+525.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.64g | 11.05g |
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| Protein | 32.48g | 19.63g |
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| Fats | 1.4g | 6.78g |
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| Carbs | 1.64g | 11.05g |
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| Calories | 158kcal | 189kcal |
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| Calcium | 180mg | 37mg |
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| Iron | 10.84mg | 3.8mg |
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| Magnesium | 60mg | 56mg |
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| Phosphorus | 580mg | 217mg |
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| Potassium | 637mg | 284mg |
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| Sodium | 744mg | 591mg |
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| Zinc | 3.46mg | 0.95mg |
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| Copper | 0.998mg | 0.228mg |
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| Manganese | 0.209mg | 0.07mg |
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| Selenium | 89.6µg | 51.8µg |
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| Vitamin A | 675IU | 5IU |
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| Vitamin A RAE | 203µg | 2µg |
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| Vitamin C | 8.5mg | 1.8mg |
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| Vitamin B1 | 0.017mg | 0.22mg |
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| Vitamin B2 | 1.729mg | 0.13mg |
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| Vitamin B3 | 2.189mg | 1.9mg |
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| Vitamin B5 | 0.9mg | 2.87mg |
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| Vitamin B6 | 0.27mg | 0.15mg |
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| Folate | 24µg | 14µg |
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| Vitamin B12 | 5.4µg | 0.69µg |
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| Tryptophan | 0.364mg | 0.224mg |
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| Threonine | 1.398mg | 0.838mg |
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| Isoleucine | 1.414mg | 0.854mg |
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| Leucine | 2.287mg | 1.386mg |
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| Lysine | 2.427mg | 1.433mg |
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| Methionine | 0.733mg | 0.441mg |
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| Phenylalanine | 1.164mg | 0.715mg |
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| Valine | 1.419mg | 0.86mg |
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| Histidine | 0.624mg | 0.378mg |
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| Cholesterol | 224mg | 94mg |
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| Saturated Fat | 0.236g | 1.646g |
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| Omega-3 - DHA | 0.132g |
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| Omega-3 - EPA | 0.078g | 0.054g |
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| Omega-3 - DPA | 0.012g | 0.046g |
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| Monounsaturated Fat | 0.162g | 2.741g |
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| Polyunsaturated fat | 0.268g | 1.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
110%
36%
Minerals Daily Need Coverage Score
185%
78%
Comparison summary
Which food is richer in minerals?
Squid as food is relatively richer in minerals
Which food is lower in Saturated Fat?
Squid as food is lower in Saturated Fat (difference - 1.41g)
Which food is richer in vitamins?
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Abalone contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Abalone is lower in Cholesterol (difference - 130mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)