Squid vs. Abalone — In-Depth Nutrition Comparison
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A recap on differences between squid and abalone
- Squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc, yet abalone is higher in vitamin B5 and vitamin B1.
- Squid covers your daily vitamin B12 needs 196% more than abalone.
- Squid contains 13 times more vitamin B2 than abalone. While squid contains 1.729mg of vitamin B2, abalone contains only 0.13mg.
- 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.
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.
| Contains more CalciumCalcium | +386.5% |
| Contains more PotassiumPotassium | +124.3% |
| Contains more IronIron | +185.3% |
| Contains more CopperCopper | +337.7% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +167.3% |
| Contains more ManganeseManganese | +198.6% |
| Contains more SeleniumSelenium | +73% |
| Contains less SodiumSodium | -20.6% |
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.
| Contains more Vitamin CVitamin C | +372.2% |
| Contains more Vitamin AVitamin A | +10050% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B6Vitamin B6 | +80% |
| Contains more Vitamin B12Vitamin B12 | +682.6% |
| Contains more FolateFolate | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +1194.1% |
| Contains more Vitamin B5Vitamin B5 | +218.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.5% |
| Contains more OtherOther | +37.7% |
| Contains more FatsFats | +384.3% |
| Contains more CarbsCarbs | +573.8% |
~equal in
Water
~60.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +1592% |
| Contains more Poly. FatPolyunsaturated 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 Cholesterol |
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| Lower in Sodium |
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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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DV% diff. |
| Vitamin B12 | 5.4µg | 0.69µg | 196% |
| Vitamin B2 | 1.729mg | 0.13mg | 123% |
| Iron | 10.84mg | 3.8mg | 88% |
| Copper | 0.998mg | 0.228mg | 86% |
| Selenium | 89.6µg | 51.8µg | 69% |
| Phosphorus | 580mg | 217mg | 52% |
| Cholesterol | 224mg | 94mg | 43% |
| Vitamin B5 | 0.9mg | 2.87mg | 39% |
| Protein | 32.48g | 19.63g | 26% |
| Zinc | 3.46mg | 0.95mg | 23% |
| Vitamin A | 203µg | 2µg | 22% |
| Vitamin B1 | 0.017mg | 0.22mg | 17% |
| Calcium | 180mg | 37mg | 14% |
| Potassium | 637mg | 284mg | 10% |
| Vitamin B6 | 0.27mg | 0.15mg | 9% |
| Polyunsaturated fat | 0.268g | 1.676g | 9% |
| Fats | 1.4g | 6.78g | 8% |
| Sodium | 744mg | 591mg | 7% |
| Vitamin C | 8.5mg | 1.8mg | 7% |
| Monounsaturated fat | 0.162g | 2.741g | 6% |
| Saturated fat | 0.236g | 1.646g | 6% |
| Manganese | 0.209mg | 0.07mg | 6% |
| Folate | 24µg | 14µg | 3% |
| Carbs | 1.64g | 11.05g | 3% |
| Calories | 158kcal | 189kcal | 2% |
| Vitamin B3 | 2.189mg | 1.9mg | 2% |
| Magnesium | 60mg | 56mg | 1% |
| Net carbs | 1.64g | 11.05g | N/A |
| Tryptophan | 0.364mg | 0.224mg | 0% |
| Threonine | 1.398mg | 0.838mg | 0% |
| Isoleucine | 1.414mg | 0.854mg | 0% |
| Leucine | 2.287mg | 1.386mg | 0% |
| Lysine | 2.427mg | 1.433mg | 0% |
| Methionine | 0.733mg | 0.441mg | 0% |
| Phenylalanine | 1.164mg | 0.715mg | 0% |
| Valine | 1.419mg | 0.86mg | 0% |
| Histidine | 0.624mg | 0.378mg | 0% |
| Omega-3 - EPA | 0.078g | 0.054g | N/A |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | 0.046g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
104%
33%
Minerals Daily Need Coverage Score
185%
78%
Comparison summary
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 1.41g)
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Abalone is lower in Cholesterol (difference - 130mg)
Which food contains less Sodium?
Abalone contains less Sodium (difference - 153mg)
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 ($)