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  6. Squid vs. Beef Liver raw

Squid vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between squid and beef Liver raw

  • Squid is richer in selenium and iron, yet beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B5, vitamin B2, vitamin B3, folate, and vitamin B6.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2246% higher.
  • Squid contains 2 times more selenium than beef Liver raw. Squid contains 89.6µg of selenium, while beef Liver raw contains 39.7µg.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, variety meats, and by-products, liver, raw.

Infographic

Squid vs Beef Liver raw 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.
Squid
Squid
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +121.2%
Contains more PhosphorusPhosphorus +49.9%
Contains more SeleniumSelenium +125.7%
Contains more CopperCopper +877.5%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +48.3%

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.
Squid
Squid
1
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +553.8%
Contains more Vitamin AVitamin A +2347.3%
Contains more Vitamin B1Vitamin B1 +1011.8%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B3Vitamin B3 +501.9%
Contains more Vitamin B5Vitamin B5 +697%
Contains more Vitamin B6Vitamin B6 +301.1%
Contains more Vitamin B12Vitamin B12 +998.1%
Contains more FolateFolate +1108.3%

All nutrients comparison - raw data values

Nutrient Squid Beef Liver raw DV% diff.
Vitamin B12 5.4µg 59.3µg 2246%
Copper 0.998mg 9.755mg 973%
Vitamin A 203µg 4968µg 529%
Vitamin B5 0.9mg 7.173mg 125%
Selenium 89.6µg 39.7µg 91%
Vitamin B2 1.729mg 2.755mg 79%
Iron 10.84mg 4.9mg 74%
Vitamin B3 2.189mg 13.175mg 69%
Folate 24µg 290µg 67%
Vitamin B6 0.27mg 1.083mg 63%
Choline 333.3mg 61%
Sodium 744mg 69mg 29%
Phosphorus 580mg 387mg 28%
Protein 32.48g 20.36g 24%
Calcium 180mg 5mg 18%
Cholesterol 224mg 275mg 17%
Vitamin B1 0.017mg 0.189mg 14%
Potassium 637mg 313mg 10%
Magnesium 60mg 18mg 10%
Vitamin C 8.5mg 1.3mg 8%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Zinc 3.46mg 4mg 5%
Saturated fat 0.236g 1.233g 5%
Manganese 0.209mg 0.31mg 4%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Fats 1.4g 3.63g 3%
Monounsaturated fat 0.162g 0.479g 1%
Polyunsaturated fat 0.268g 0.465g 1%
Calories 158kcal 135kcal 1%
Carbs 1.64g 3.89g 1%
Net carbs 1.64g 3.89g N/A
Trans fat 0.17g N/A
Tryptophan 0.364mg 0.263mg 0%
Threonine 1.398mg 0.869mg 0%
Isoleucine 1.414mg 0.967mg 0%
Leucine 2.287mg 1.91mg 0%
Lysine 2.427mg 1.607mg 0%
Methionine 0.733mg 0.543mg 0%
Phenylalanine 1.164mg 1.084mg 0%
Valine 1.419mg 1.26mg 0%
Histidine 0.624mg 0.629mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +59.5%
Contains more OtherOther +156.5%
Contains more FatsFats +159.3%
Contains more CarbsCarbs +137.2%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +195.7%
Contains more Poly. FatPolyunsaturated fat +73.5%

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.