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  6. Squid as food vs. Croaker

Squid as food vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between Squid as food and Croaker

  • The amount of Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE in Squid as food is higher than in Croaker.
  • Squid as food covers your daily Vitamin B12 needs 138% more than Croaker.
  • Croaker has 15 times less Copper than Squid as food. Squid as food has 0.998mg of Copper, while Croaker has 0.065mg.
  • Croaker contains less Cholesterol.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Squid as food vs Croaker 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 as food
Squid as food
9
:
1
Croaker
Croaker
Contains more Calcium +462.5%
Contains more Iron +1160.5%
Contains more Magnesium +42.9%
Contains more Phosphorus +167.3%
Contains more Potassium +87.4%
Contains more Zinc +565.4%
Contains more Copper +1435.4%
Contains more Manganese +161.3%
Contains more Selenium +130.9%
Contains less Sodium -53.2%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +462.5%
Contains more Iron +1160.5%
Contains more Magnesium +42.9%
Contains more Phosphorus +167.3%
Contains more Potassium +87.4%
Contains more Zinc +565.4%
Contains more Copper +1435.4%
Contains more Manganese +161.3%
Contains more Selenium +130.9%
Contains less Sodium -53.2%

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 as food
Squid as food
6
:
3
Croaker
Croaker
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1230%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B12 +157.1%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B3 +96.4%
Contains more Folate +41.7%
Equal in Vitamin B6 - 0.26
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1230%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B12 +157.1%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B3 +96.4%
Contains more Folate +41.7%
Equal in Vitamin B6 - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Croaker
Croaker
Contains more Protein +78.5%
Contains more Other +83.6%
Contains more Fats +805%
Contains more Carbs +359.8%
Equal in Water - 59.76
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +78.5%
Contains more Other +83.6%
Contains more Fats +805%
Contains more Carbs +359.8%
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Croaker
Croaker
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +3184%
Contains more Polyunsaturated fat +988.4%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +3184%
Contains more Polyunsaturated fat +988.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Croaker
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Croaker Opinion
Net carbs 1.64g 7.14g Croaker
Protein 32.48g 18.2g Squid as food
Fats 1.4g 12.67g Croaker
Carbs 1.64g 7.54g Croaker
Calories 158kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 180mg 32mg Squid as food
Iron 10.84mg 0.86mg Squid as food
Magnesium 60mg 42mg Squid as food
Phosphorus 580mg 217mg Squid as food
Potassium 637mg 340mg Squid as food
Sodium 744mg 348mg Croaker
Zinc 3.46mg 0.52mg Squid as food
Copper 0.998mg 0.065mg Squid as food
Manganese 0.209mg 0.08mg Squid as food
Selenium 89.6µg 38.8µg Squid as food
Vitamin A 675IU 75IU Squid as food
Vitamin A RAE 203µg 23µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.09mg Croaker
Vitamin B2 1.729mg 0.13mg Squid as food
Vitamin B3 2.189mg 4.3mg Croaker
Vitamin B5 0.9mg 0.74mg Squid as food
Vitamin B6 0.27mg 0.26mg Squid as food
Folate 24µg 34µg Croaker
Vitamin B12 5.4µg 2.1µg Squid as food
Tryptophan 0.364mg 0.208mg Squid as food
Threonine 1.398mg 0.788mg Squid as food
Isoleucine 1.414mg 0.847mg Squid as food
Leucine 2.287mg 1.48mg Squid as food
Lysine 2.427mg 1.571mg Squid as food
Methionine 0.733mg 0.525mg Squid as food
Phenylalanine 1.164mg 0.742mg Squid as food
Valine 1.419mg 0.947mg Squid as food
Histidine 0.624mg 0.525mg Squid as food
Cholesterol 224mg 84mg Croaker
Saturated Fat 0.236g 3.476g Squid as food
Omega-3 - DHA 0.132g 0.089g Squid as food
Omega-3 - EPA 0.078g 0.113g Croaker
Omega-3 - DPA 0.012g 0.079g Croaker
Monounsaturated Fat 0.162g 5.32g Croaker
Polyunsaturated fat 0.268g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid as food
44%
Croaker
Minerals Daily Need Coverage Score
185%
Squid as food
50%
Croaker

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 3.24g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Croaker
Croaker contains less Sodium (difference - 396mg)
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 140mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.