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  6. Squid as food vs. Halibut

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

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A recap on differences between Squid as food and Halibut

  • Squid as food is higher than Halibut in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid as food covers your daily Vitamin B12 needs 185% more than Halibut.
  • Squid as food contains 26 times more Copper than Halibut. While Squid as food contains 0.998mg of Copper, Halibut contains only 0.038mg.
  • The amount of Sodium in Halibut is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, halibut, greenland, cooked, dry heat.

Infographic

Squid as food vs Halibut 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
Halibut
Halibut
Contains more Calcium +4400%
Contains more Iron +1175.3%
Contains more Magnesium +81.8%
Contains more Phosphorus +176.2%
Contains more Potassium +85.2%
Contains more Zinc +578.4%
Contains more Copper +2526.3%
Contains more Manganese +1293.3%
Contains more Selenium +91.5%
Contains less Sodium -86.2%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Contains more Calcium +4400%
Contains more Iron +1175.3%
Contains more Magnesium +81.8%
Contains more Phosphorus +176.2%
Contains more Potassium +85.2%
Contains more Zinc +578.4%
Contains more Copper +2526.3%
Contains more Manganese +1293.3%
Contains more Selenium +91.5%
Contains less Sodium -86.2%

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
7
:
2
Halibut
Halibut
Contains more Vitamin A +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1578.6%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +212.5%
Contains more Folate +2300%
Contains more Vitamin B12 +462.5%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B6 +79.6%
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%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Contains more Vitamin A +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1578.6%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +212.5%
Contains more Folate +2300%
Contains more Vitamin B12 +462.5%
Contains more Vitamin B1 +329.4%
Contains more Vitamin B6 +79.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Halibut
Halibut
Contains more Protein +76.3%
Contains more Carbs +∞%
Contains more Other +71.4%
Contains more Fats +1167.1%
Equal in Water - 61.88
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
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more Protein +76.3%
Contains more Carbs +∞%
Contains more Other +71.4%
Contains more Fats +1167.1%
Equal in Water - 61.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Halibut
Halibut
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +6530.9%
Contains more Polyunsaturated fat +554.1%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +6530.9%
Contains more Polyunsaturated fat +554.1%

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

All nutrients comparison - raw data values

Nutrient Squid as food Halibut Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 18.42g Squid as food
Fats 1.4g 17.74g Halibut
Carbs 1.64g 0g Squid as food
Calories 158kcal 239kcal Halibut
Calcium 180mg 4mg Squid as food
Iron 10.84mg 0.85mg Squid as food
Magnesium 60mg 33mg Squid as food
Phosphorus 580mg 210mg Squid as food
Potassium 637mg 344mg Squid as food
Sodium 744mg 103mg Halibut
Zinc 3.46mg 0.51mg Squid as food
Copper 0.998mg 0.038mg Squid as food
Manganese 0.209mg 0.015mg Squid as food
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 60IU Squid as food
Vitamin A RAE 203µg 18µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.073mg Halibut
Vitamin B2 1.729mg 0.103mg Squid as food
Vitamin B3 2.189mg 1.923mg Squid as food
Vitamin B5 0.9mg 0.288mg Squid as food
Vitamin B6 0.27mg 0.485mg Halibut
Folate 24µg 1µg Squid as food
Vitamin B12 5.4µg 0.96µg Squid as food
Tryptophan 0.364mg 0.206mg Squid as food
Threonine 1.398mg 0.808mg Squid as food
Isoleucine 1.414mg 0.849mg Squid as food
Leucine 2.287mg 1.497mg Squid as food
Lysine 2.427mg 1.692mg Squid as food
Methionine 0.733mg 0.545mg Squid as food
Phenylalanine 1.164mg 0.719mg Squid as food
Valine 1.419mg 0.949mg Squid as food
Histidine 0.624mg 0.542mg Squid as food
Cholesterol 224mg 59mg Halibut
Saturated Fat 0.236g 3.102g Squid as food
Omega-3 - DHA 0.132g 0.504g Halibut
Omega-3 - EPA 0.078g 0.674g Halibut
Omega-3 - DPA 0.012g 0.114g Halibut
Monounsaturated Fat 0.162g 10.742g Halibut
Polyunsaturated fat 0.268g 1.753g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Halibut
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
28%
Halibut
Minerals Daily Need Coverage Score
185%
Squid as food
47%
Halibut

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.866g)
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 - $5)
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?
Halibut
Halibut contains less Sodium (difference - 641mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 165mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.