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  6. Squid as food vs. Flatfish

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

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How are Squid as food and Flatfish different?

  • Flatfish contains less Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food covers your daily need of Vitamin B12 170% more than Flatfish.
  • Squid as food has 69 times more Vitamin B2 than Flatfish. Squid as food has 1.729mg of Vitamin B2, while Flatfish has 0.025mg.
  • Flatfish contains less Cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

Infographic

Squid as food vs Flatfish 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
Flatfish
Flatfish
Contains more Calcium +620%
Contains more Iron +4613%
Contains more Magnesium +172.7%
Contains more Phosphorus +87.7%
Contains more Potassium +223.4%
Contains more Zinc +787.2%
Contains more Copper +4239.1%
Contains more Manganese +1129.4%
Contains more Selenium +174.8%
Contains less Sodium -51.2%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +620%
Contains more Iron +4613%
Contains more Magnesium +172.7%
Contains more Phosphorus +87.7%
Contains more Potassium +223.4%
Contains more Zinc +787.2%
Contains more Copper +4239.1%
Contains more Manganese +1129.4%
Contains more Selenium +174.8%
Contains less Sodium -51.2%

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
8
:
4
Flatfish
Flatfish
Contains more Vitamin A +1724.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +6816%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +300%
Contains more Vitamin B12 +312.2%
Contains more Vitamin B1 +52.9%
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +1724.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +6816%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B5 +296.5%
Contains more Vitamin B6 +134.8%
Contains more Folate +300%
Contains more Vitamin B12 +312.2%
Contains more Vitamin B1 +52.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Flatfish
Flatfish
Contains more Protein +113.1%
Contains more Carbs +∞%
Contains more Other +162.5%
Contains more Fats +69.3%
Contains more Water +32.7%
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
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +113.1%
Contains more Carbs +∞%
Contains more Other +162.5%
Contains more Fats +69.3%
Contains more Water +32.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +305.6%
Contains more Polyunsaturated fat +71.3%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +305.6%
Contains more Polyunsaturated fat +71.3%

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 Flatfish
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Flatfish Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 15.24g Squid as food
Fats 1.4g 2.37g Flatfish
Carbs 1.64g 0g Squid as food
Calories 158kcal 86kcal Squid as food
Calcium 180mg 25mg Squid as food
Iron 10.84mg 0.23mg Squid as food
Magnesium 60mg 22mg Squid as food
Phosphorus 580mg 309mg Squid as food
Potassium 637mg 197mg Squid as food
Sodium 744mg 363mg Flatfish
Zinc 3.46mg 0.39mg Squid as food
Copper 0.998mg 0.023mg Squid as food
Manganese 0.209mg 0.017mg Squid as food
Selenium 89.6µg 32.6µg Squid as food
Vitamin A 675IU 37IU Squid as food
Vitamin A RAE 203µg 12µg Squid as food
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.026mg Flatfish
Vitamin B2 1.729mg 0.025mg Squid as food
Vitamin B3 2.189mg 1.278mg Squid as food
Vitamin B5 0.9mg 0.227mg Squid as food
Vitamin B6 0.27mg 0.115mg Squid as food
Folate 24µg 6µg Squid as food
Vitamin B12 5.4µg 1.31µg Squid as food
Vitamin K 0.1µg Flatfish
Tryptophan 0.364mg 0.197mg Squid as food
Threonine 1.398mg 0.719mg Squid as food
Isoleucine 1.414mg 0.754mg Squid as food
Leucine 2.287mg 1.335mg Squid as food
Lysine 2.427mg 1.561mg Squid as food
Methionine 0.733mg 0.56mg Squid as food
Phenylalanine 1.164mg 0.624mg Squid as food
Valine 1.419mg 0.8mg Squid as food
Histidine 0.624mg 0.374mg Squid as food
Cholesterol 224mg 56mg Flatfish
Trans Fat 0.014g Squid as food
Saturated Fat 0.236g 0.542g Squid as food
Omega-3 - DHA 0.132g 0.132g
Omega-3 - EPA 0.078g 0.168g Flatfish
Omega-3 - DPA 0.012g 0.034g Flatfish
Monounsaturated Fat 0.162g 0.657g Flatfish
Polyunsaturated fat 0.268g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Flatfish
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
31%
Flatfish
Minerals Daily Need Coverage Score
185%
Squid as food
43%
Flatfish

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 - 0.306g)
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 is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 381mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 168mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.