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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, Zinc, and Vitamin A RAE, 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 Cholesterol.

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 Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Iron +271.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%
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 A +525%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +525%
Contains more Vitamin C +∞%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Sardine Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 24.62g Squid as food
Fats 1.4g 11.45g Sardine
Carbs 1.64g 0g Squid as food
Calories 158kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 382mg Sardine
Iron 10.84mg 2.92mg Squid as food
Magnesium 60mg 39mg Squid as food
Phosphorus 580mg 490mg Squid as food
Potassium 637mg 397mg Squid as food
Sodium 744mg 307mg Sardine
Zinc 3.46mg 1.31mg Squid as food
Copper 0.998mg 0.186mg Squid as food
Vitamin A 675IU 108IU Squid as food
Vitamin E mg 2.04mg Sardine
Vitamin D IU 193IU Sardine
Vitamin D µg 4.8µg Sardine
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.08mg Sardine
Vitamin B2 1.729mg 0.227mg Squid as food
Vitamin B3 2.189mg 5.245mg Sardine
Vitamin B5 0.9mg 0.642mg Squid as food
Vitamin B6 0.27mg 0.167mg Squid as food
Folate 24µg 10µg Squid as food
Vitamin B12 5.4µg 8.94µg Sardine
Vitamin K µg 2.6µg Sardine
Tryptophan 0.364mg 0.276mg Squid as food
Threonine 1.398mg 1.079mg Squid as food
Isoleucine 1.414mg 1.134mg Squid as food
Leucine 2.287mg 2.001mg Squid as food
Lysine 2.427mg 2.26mg Squid as food
Methionine 0.733mg 0.729mg Squid as food
Phenylalanine 1.164mg 0.961mg Squid as food
Valine 1.419mg 1.268mg Squid as food
Histidine 0.624mg 0.725mg Sardine
Cholesterol 224mg 142mg Sardine
Trans Fat g g
Saturated Fat 0.236g 1.528g Squid as food
Monounsaturated Fat 0.162g 3.869g Sardine
Polyunsaturated fat 0.268g 5.148g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
195%
Squid as food
148%
Sardine
Carbohydrates
2%
Squid as food
0%
Sardine
Fats
6%
Squid as food
53%
Sardine

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (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 contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
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

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 to 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.