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Squid as food vs Sardine - In-Depth Nutrition Comparison

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What are the differences between Squid as food and Sardine?

  • Squid as food is higher in Vitamin B2, Iron, Copper, Selenium and Zinc, however Sardine is richer in Vitamin B12, Calcium and Vitamin B3.
  • Sardine's daily need coverage for Vitamin B12 is 148% more.
  • Sardine contains 8 times less Vitamin B2 than Squid as food. Squid as food contains 1.729mg of Vitamin B2, while Sardine contains 0.227mg.
  • Sardine has less Sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Squid as food vs Sardine 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 +271.2%
Contains more Potassium +60.5%
Contains more Magnesium +53.8%
Contains more Copper +436.6%
Contains more Zinc +164.1%
Contains more Phosphorus +18.4%
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Iron +271.2%
Contains more Potassium +60.5%
Contains more Magnesium +53.8%
Contains more Copper +436.6%
Contains more Zinc +164.1%
Contains more Phosphorus +18.4%
Contains more Calcium +112.2%
Contains less Sodium -58.7%

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 +∞%
Contains more Vitamin A +525%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
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 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin C +∞%
Contains more Vitamin A +525%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%

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
131
Sardine
Mineral Summary Score
167
Squid as food
79
Sardine

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
148%
Sardine
Carbohydrates
2%
Squid as food
0%
Sardine
Fats
6%
Squid as food
53%
Sardine

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 Sardine
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Sardine
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 contains less Sugars?
Squid as food
Squid as food contains less Sugars (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.292g)
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 - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
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 Sardine Opinion
Calories 158 208 Sardine
Protein 32.48 24.62 Squid as food
Fats 1.4 11.45 Sardine
Vitamin C 8.5 0 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 142 Sardine
Vitamin D 193 Sardine
Iron 10.84 2.92 Squid as food
Calcium 180 382 Sardine
Potassium 637 397 Squid as food
Magnesium 60 39 Squid as food
Sugars 0 Squid as food
Fiber 0 0
Copper 0.998 0.186 Squid as food
Zinc 3.46 1.31 Squid as food
Starch
Phosphorus 580 490 Squid as food
Sodium 744 307 Sardine
Vitamin A 675 108 Squid as food
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.017 0.08 Sardine
Vitamin B2 1.729 0.227 Squid as food
Vitamin B3 2.189 5.245 Sardine
Vitamin B5 0.9 0.642 Squid as food
Vitamin B6 0.27 0.167 Squid as food
Vitamin B12 5.4 8.94 Sardine
Vitamin K 2.6 Sardine
Folate 24 10 Squid as food
Trans Fat
Saturated Fat 0.236 1.528 Squid as food
Monounsaturated Fat 0.162 3.869 Sardine
Polyunsaturated fat 0.268 5.148 Sardine
Tryptophan 0.364 0.276 Squid as food
Threonine 1.398 1.079 Squid as food
Isoleucine 1.414 1.134 Squid as food
Leucine 2.287 2.001 Squid as food
Lysine 2.427 2.26 Squid as food
Methionine 0.733 0.729 Squid as food
Phenylalanine 1.164 0.961 Squid as food
Valine 1.419 1.268 Squid as food
Histidine 0.624 0.725 Sardine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.