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Squid as food vs Pacific saury - In-Depth Nutrition Comparison

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Differences between Squid as food and Pacific saury

  • Pacific saury contains less Vitamin B12, Selenium, Iron, Vitamin B2, Copper, Phosphorus, Zinc and Vitamin A than Squid as food.
  • Squid as food's daily need coverage for Vitamin B12 is 142% higher.
  • Pacific saury contains 27 times less Vitamin B2 than Squid as food. Squid as food contains 1.729mg of Vitamin B2, while Pacific saury contains 0.063mg.
  • The amount of Sodium in Pacific saury is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, pike, northern, raw.

Infographic

Squid as food vs Pacific saury 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 +1870.9%
Contains more Calcium +215.8%
Contains more Potassium +145.9%
Contains more Magnesium +93.5%
Contains more Copper +1856.9%
Contains more Zinc +416.4%
Contains more Phosphorus +163.6%
Contains less Sodium -94.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Contains more Iron +1870.9%
Contains more Calcium +215.8%
Contains more Potassium +145.9%
Contains more Magnesium +93.5%
Contains more Copper +1856.9%
Contains more Zinc +416.4%
Contains more Phosphorus +163.6%
Contains less Sodium -94.8%

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 +123.7%
Contains more Vitamin A +864.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B12 +170%
Contains more Folate +60%
Contains more Vitamin B1 +241.2%
Equal in Vitamin B3 - 2.3
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 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
Contains more Vitamin C +123.7%
Contains more Vitamin A +864.3%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B12 +170%
Contains more Folate +60%
Contains more Vitamin B1 +241.2%
Equal in Vitamin B3 - 2.3

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
42
Pacific saury
Mineral Summary Score
167
Squid as food
27
Pacific saury

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
116%
Pacific saury
Carbohydrates
2%
Squid as food
0%
Pacific saury
Fats
6%
Squid as food
3%
Pacific saury

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 Pacific saury
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Pacific saury
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 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 lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 185mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 705mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.118g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 Pacific saury Opinion
Calories 158 88 Squid as food
Protein 32.48 19.26 Squid as food
Fats 1.4 0.69 Squid as food
Vitamin C 8.5 3.8 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 39 Pacific saury
Vitamin D 99 Pacific saury
Iron 10.84 0.55 Squid as food
Calcium 180 57 Squid as food
Potassium 637 259 Squid as food
Magnesium 60 31 Squid as food
Sugars 0 Squid as food
Fiber 0 0
Copper 0.998 0.051 Squid as food
Zinc 3.46 0.67 Squid as food
Starch
Phosphorus 580 220 Squid as food
Sodium 744 39 Pacific saury
Vitamin A 675 70 Squid as food
Vitamin E 0.2 Pacific saury
Vitamin D 2.5 Pacific saury
Vitamin B1 0.017 0.058 Pacific saury
Vitamin B2 1.729 0.063 Squid as food
Vitamin B3 2.189 2.3 Pacific saury
Vitamin B5 0.9 0.75 Squid as food
Vitamin B6 0.27 0.117 Squid as food
Vitamin B12 5.4 2 Squid as food
Vitamin K 0.1 Pacific saury
Folate 24 15 Squid as food
Trans Fat
Saturated Fat 0.236 0.118 Pacific saury
Monounsaturated Fat 0.162 0.157 Squid as food
Polyunsaturated fat 0.268 0.202 Squid as food
Tryptophan 0.364 0.216 Squid as food
Threonine 1.398 0.844 Squid as food
Isoleucine 1.414 0.887 Squid as food
Leucine 2.287 1.565 Squid as food
Lysine 2.427 1.768 Squid as food
Methionine 0.733 0.57 Squid as food
Phenylalanine 1.164 0.752 Squid as food
Valine 1.419 0.992 Squid as food
Histidine 0.624 0.567 Squid as food
Fructose

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 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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.