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Squid vs. Cutlet — In-Depth Nutrition Comparison

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A recap on differences between squid and cutlet

  • Squid is higher in vitamin B12, iron, phosphorus, vitamin B2, and zinc, yet cutlet is higher in vitamin B3, fiber, and vitamin B6.
  • Squid covers your daily vitamin B12 needs 225% more than cutlet.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Squid vs Cutlet 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
9
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%
Cutlet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +506.7%
Contains more IronIron +537.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +246%
Contains more PhosphorusPhosphorus +935.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50.1%

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%
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B3Vitamin B3 +1101%
Contains more Vitamin B6Vitamin B6 +85.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cutlet
3
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more ProteinProtein +39.5%
Contains more OtherOther +175.4%
Contains more CarbsCarbs +345.1%
~equal in Fats ~1.5g
~equal in Water ~66.69g

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
Cutlet
2
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +23.5%
Contains more Poly. FatPolyunsaturated fat +198.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Cutlet DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Vitamin B3 2.189mg 26.29mg 151%
Vitamin E 18.09mg 121%
Iron 10.84mg 1.7mg 114%
Copper 0.998mg 111%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 56mg 75%
Vitamin B2 1.729mg 1.33mg 31%
Vitamin A 203µg 23%
Zinc 3.46mg 1mg 22%
Protein 32.48g 23.29g 18%
Fiber 0g 4.5g 18%
Vitamin B5 0.9mg 18%
Vitamin B6 0.27mg 0.5mg 18%
Potassium 637mg 105mg 16%
Sodium 744mg 371mg 16%
Calcium 180mg 22mg 16%
Magnesium 60mg 3mg 14%
Manganese 0.209mg 9%
Vitamin C 8.5mg 0mg 9%
Folate 24µg 2µg 6%
Polyunsaturated fat 0.268g 0.8g 4%
Vitamin B1 0.017mg 0.05mg 3%
Calories 158kcal 117kcal 2%
Carbs 1.64g 7.3g 2%
Fats 1.4g 1.5g 0%
Net carbs 1.64g 2.8g N/A
Sugar 0.2g N/A
Saturated fat 0.236g 0.3g 0%
Monounsaturated fat 0.162g 0.2g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
185%
Squid
18%
Cutlet

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cutlet
Cutlet is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Cutlet
Cutlet contains less Sodium (difference - 373mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.