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Squid vs. Chuck steak — In-Depth Nutrition Comparison

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How are squid and chuck steak different?

  • Squid is higher in vitamin B2, selenium, iron, copper, vitamin B12, and phosphorus; however, chuck steak is richer in zinc.
  • Daily need coverage for vitamin B2 for squid is 118% higher.
  • Squid contains 13 times more copper than chuck steak. While squid contains 0.998mg of copper, chuck steak contains only 0.077mg.
  • Chuck steak has less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Squid vs Chuck steak 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.
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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +96%
Contains more IronIron +342.4%
Contains more CopperCopper +1196.1%
Contains more PhosphorusPhosphorus +200.5%
Contains more ManganeseManganese +1641.7%
Contains more SeleniumSelenium +225.8%
Contains more ZincZinc +150.9%
Contains less SodiumSodium -90.5%

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
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +805.2%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin B12Vitamin B12 +78.2%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B6Vitamin B6 +38.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more ProteinProtein +30%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2000%
Contains more FatsFats +1302.9%
~equal in Water ~55.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +5737.7%
Contains more Poly. FatPolyunsaturated fat +202.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Chuck steak
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Chuck steak DV% diff.
Vitamin B2 1.729mg 0.191mg 118%
Selenium 89.6µg 27.5µg 113%
Iron 10.84mg 2.45mg 105%
Copper 0.998mg 0.077mg 102%
Vitamin B12 5.4µg 3.03µg 99%
Phosphorus 580mg 193mg 55%
Zinc 3.46mg 8.68mg 47%
Cholesterol 224mg 87mg 46%
Saturated fat 0.236g 8.66g 38%
Sodium 744mg 71mg 29%
Fats 1.4g 19.64g 28%
Monounsaturated fat 0.162g 9.457g 23%
Vitamin A 203µg 7µg 22%
Calcium 180mg 16mg 16%
Protein 32.48g 24.98g 15%
Vitamin B3 2.189mg 4.663mg 15%
Choline 79mg 14%
Magnesium 60mg 22mg 9%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.012mg 9%
Potassium 637mg 325mg 9%
Vitamin B6 0.27mg 0.373mg 8%
Calories 158kcal 277kcal 6%
Folate 24µg 6µg 5%
Vitamin B1 0.017mg 0.066mg 4%
Polyunsaturated fat 0.268g 0.81g 4%
Vitamin B5 0.9mg 0.752mg 3%
Vitamin K 1.6µg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin D 5IU 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Trans fat 1.287g N/A
Tryptophan 0.364mg 0.281mg 0%
Threonine 1.398mg 1.099mg 0%
Isoleucine 1.414mg 1.062mg 0%
Leucine 2.287mg 2.009mg 0%
Lysine 2.427mg 2.184mg 0%
Methionine 0.733mg 0.709mg 0%
Phenylalanine 1.164mg 0.951mg 0%
Valine 1.419mg 1.129mg 0%
Histidine 0.624mg 0.809mg 0%
Omega-3 - EPA 0.078g 0.001g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.012g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Squid
55%
Chuck steak
Minerals Daily Need Coverage Score
185%
Squid
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 8.424g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Chuck steak
Chuck steak is lower in Cholesterol (difference - 137mg)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 673mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.