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Squid as food vs Chinook salmon - In-Depth Nutrition Comparison

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How are Squid as food and Chinook salmon different?

  • Squid as food is higher in Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus and Zinc, however Chinook salmon is richer in Vitamin B3.
  • Daily need coverage for Iron from Squid as food is 124% higher.
  • Squid as food contains 19 times more Copper than Chinook salmon. While Squid as food contains 0.998mg of Copper, Chinook salmon contains only 0.053mg.
  • Chinook salmon has less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Squid as food vs Chinook salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1091.2%
Contains more Calcium +542.9%
Contains more Potassium +26.1%
Contains more Copper +1783%
Contains more Zinc +517.9%
Contains more Phosphorus +56.3%
Contains more Magnesium +103.3%
Contains less Sodium -91.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 9% 45% 88% 18% 16% 159% 8%
Contains more Iron +1091.2%
Contains more Calcium +542.9%
Contains more Potassium +26.1%
Contains more Copper +1783%
Contains more Zinc +517.9%
Contains more Phosphorus +56.3%
Contains more Magnesium +103.3%
Contains less Sodium -91.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +107.3%
Contains more Vitamin A +36.1%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Equal in Vitamin B5 - 0.865
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 30% 0% 0% 11% 36% 189% 52% 107% 359% 0% 27%
Contains more Vitamin C +107.3%
Contains more Vitamin A +36.1%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Equal in Vitamin B5 - 0.865

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
110
Squid as food
68
Chinook salmon
Mineral Summary Score
167
Squid as food
47
Chinook salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
195%
Squid as food
154%
Chinook salmon
Carbohydrates
2%
Squid as food
0%
Chinook salmon
Fats
6%
Squid as food
62%
Chinook salmon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Chinook salmon
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.978g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $15)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 139mg)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 684mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Chinook salmon Opinion
Calories 158 231 Chinook salmon
Protein 32.48 25.72 Squid as food
Fats 1.4 13.38 Chinook salmon
Vitamin C 8.5 4.1 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 85 Chinook salmon
Vitamin D
Iron 10.84 0.91 Squid as food
Calcium 180 28 Squid as food
Potassium 637 505 Squid as food
Magnesium 60 122 Chinook salmon
Sugars
Fiber 0 0
Copper 0.998 0.053 Squid as food
Zinc 3.46 0.56 Squid as food
Starch
Phosphorus 580 371 Squid as food
Sodium 744 60 Chinook salmon
Vitamin A 675 496 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.044 Chinook salmon
Vitamin B2 1.729 0.154 Squid as food
Vitamin B3 2.189 10.045 Chinook salmon
Vitamin B5 0.9 0.865 Squid as food
Vitamin B6 0.27 0.462 Chinook salmon
Vitamin B12 5.4 2.87 Squid as food
Vitamin K
Folate 24 35 Chinook salmon
Trans Fat
Saturated Fat 0.236 3.214 Squid as food
Monounsaturated Fat 0.162 5.742 Chinook salmon
Polyunsaturated fat 0.268 2.662 Chinook salmon
Tryptophan 0.364 0.288 Squid as food
Threonine 1.398 1.127 Squid as food
Isoleucine 1.414 1.185 Squid as food
Leucine 2.287 2.09 Squid as food
Lysine 2.427 2.362 Squid as food
Methionine 0.733 0.761 Chinook salmon
Phenylalanine 1.164 1.004 Squid as food
Valine 1.419 1.325 Squid as food
Histidine 0.624 0.757 Chinook salmon
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.