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Squid vs. Pork Meat — In-Depth Nutrition Comparison

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Significant differences between squid and pork Meat

  • Squid has more vitamin B12, iron, vitamin B2, copper, selenium, and phosphorus; however, pork Meat is richer in vitamin B1, vitamin B6, and vitamin B3.
  • Squid covers your daily vitamin B12 needs 201% more than pork Meat.
  • Pork Meat has 9 times less iron than squid. Squid has 10.84mg of iron, while pork Meat has 1.15mg.
  • Pork Meat contains less cholesterol.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Squid vs Pork Meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +51.3%
Contains more IronIron +842.6%
Contains more CopperCopper +799.1%
Contains more ZincZinc +43%
Contains more PhosphorusPhosphorus +117.2%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +134.6%
Contains less SodiumSodium -92.3%

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
5
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%
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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +346.8%
Contains more Vitamin B12Vitamin B12 +847.4%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +5488.2%
Contains more Vitamin B3Vitamin B3 +239.5%
Contains more Vitamin B5Vitamin B5 +12.4%
Contains more Vitamin B6Vitamin B6 +173.7%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +286.2%
Contains more FatsFats +150.7%
Contains more WaterWater +13.6%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +723.5%
Contains more Poly. FatPolyunsaturated fat +88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Pork Meat
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Squid Pork Meat DV% diff.
Vitamin B12 5.4µg 0.57µg 201%
Iron 10.84mg 1.15mg 121%
Vitamin B2 1.729mg 0.387mg 103%
Copper 0.998mg 0.111mg 99%
Selenium 89.6µg 38.2µg 93%
Vitamin B1 0.017mg 0.95mg 78%
Cholesterol 224mg 73mg 50%
Phosphorus 580mg 267mg 45%
Vitamin B6 0.27mg 0.739mg 36%
Vitamin B3 2.189mg 7.432mg 33%
Sodium 744mg 57mg 30%
Vitamin A 203µg 0µg 23%
Calcium 180mg 6mg 17%
Choline 88.9mg 16%
Protein 32.48g 26.17g 13%
Manganese 0.209mg 0.013mg 9%
Zinc 3.46mg 2.42mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 29mg 7%
Potassium 637mg 421mg 6%
Folate 24µg 0µg 6%
Saturated fat 0.236g 1.198g 4%
Monounsaturated fat 0.162g 1.334g 3%
Fats 1.4g 3.51g 3%
Polyunsaturated fat 0.268g 0.506g 2%
Vitamin B5 0.9mg 1.012mg 2%
Calories 158kcal 143kcal 1%
Vitamin D 0.2µg 1%
Vitamin E 0.08mg 1%
Vitamin D 10IU 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Trans fat 0.033g N/A
Tryptophan 0.364mg 0.275mg 0%
Threonine 1.398mg 1.175mg 0%
Isoleucine 1.414mg 1.288mg 0%
Leucine 2.287mg 2.229mg 0%
Lysine 2.427mg 2.427mg 0%
Methionine 0.733mg 0.721mg 0%
Phenylalanine 1.164mg 1.1mg 0%
Valine 1.419mg 1.367mg 0%
Histidine 0.624mg 1.13mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
63%
Pork Meat
Minerals Daily Need Coverage Score
185%
Squid
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.962g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 151mg)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 687mg)
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
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.