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  6. Squid vs. Beefsteak raw

Squid vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between squid and beefsteak raw

  • Squid has more vitamin B2, vitamin B12, selenium, iron, copper, and phosphorus; however, beefsteak raw is higher in vitamin B6 and vitamin B3.
  • Squid covers your daily need for vitamin B2, 119% more than beefsteak raw.
  • Squid has 14 times more sodium than beefsteak raw. While squid has 744mg of sodium, beefsteak raw has only 55mg.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Squid vs Beefsteak 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
8
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +69.9%
Contains more IronIron +442%
Contains more CopperCopper +1163.3%
Contains more PhosphorusPhosphorus +163.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +221.1%
Contains more ZincZinc +53.2%
Contains less SodiumSodium -92.6%

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.
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%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +100.7%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B3Vitamin B3 +130.6%
Contains more Vitamin B6Vitamin B6 +101.1%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Beefsteak raw DV% diff.
Vitamin B2 1.729mg 0.182mg 119%
Vitamin B12 5.4µg 2.69µg 113%
Selenium 89.6µg 27.9µg 112%
Iron 10.84mg 2mg 111%
Copper 0.998mg 0.079mg 102%
Cholesterol 224mg 67mg 52%
Phosphorus 580mg 220mg 51%
Sodium 744mg 55mg 30%
Protein 32.48g 21.38g 22%
Vitamin A 203µg 2µg 22%
Vitamin B6 0.27mg 0.543mg 21%
Calcium 180mg 5mg 18%
Vitamin B3 2.189mg 5.048mg 18%
Vitamin B5 0.9mg 18%
Zinc 3.46mg 5.3mg 17%
Manganese 0.209mg 9%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 375mg 8%
Magnesium 60mg 25mg 8%
Saturated fat 0.236g 1.875g 7%
Fats 1.4g 5.36g 6%
Monounsaturated fat 0.162g 2.354g 5%
Folate 24µg 3µg 5%
Vitamin B1 0.017mg 0.075mg 5%
Polyunsaturated fat 0.268g 0.189g 1%
Calories 158kcal 134kcal 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.364mg 0.262mg 0%
Threonine 1.398mg 1.099mg 0%
Isoleucine 1.414mg 1.09mg 0%
Leucine 2.287mg 2.011mg 0%
Lysine 2.427mg 2.247mg 0%
Methionine 0.733mg 0.621mg 0%
Phenylalanine 1.164mg 0.931mg 0%
Valine 1.419mg 1.152mg 0%
Histidine 0.624mg 0.868mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +51.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +918.2%
Contains more FatsFats +282.9%
Contains more WaterWater +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +41.8%
Contains more Mono. FatMonounsaturated fat +1353.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.