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

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Summary of differences between Squid as food and Pacific saury

  • Squid as food has more Selenium, Vitamin B12, Vitamin B2, Iron, Copper, and Phosphorus, however, Pacific saury is higher in Manganese, and Vitamin B1.
  • Squid as food covers your daily need of Selenium 133% more than Pacific saury.
  • Squid as food has 11 times more Sodium than Pacific saury. While Squid as food has 744mg of Sodium, Pacific saury has only 65mg.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Squid as food vs Pacific saury 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.
Contains more Calcium +27.7%
Contains more Iron +549.1%
Contains more Magnesium +57.9%
Contains more Phosphorus +115.6%
Contains more Potassium +27.7%
Contains more Zinc +338%
Contains more Copper +337.7%
Contains more Selenium +453.1%
Contains less Sodium -91.3%
Contains more Manganese +390.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Calcium +27.7%
Contains more Iron +549.1%
Contains more Magnesium +57.9%
Contains more Phosphorus +115.6%
Contains more Potassium +27.7%
Contains more Zinc +338%
Contains more Copper +337.7%
Contains more Selenium +453.1%
Contains less Sodium -91.3%
Contains more Manganese +390.9%

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.
:
Contains more Vitamin A +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +133.8%
Contains more Vitamin B1 +1735.3%
Contains more Vitamin B3 +28%
Equal in Vitamin B5 - 0.865
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 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +786.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +41.2%
Contains more Vitamin B12 +133.8%
Contains more Vitamin B1 +1735.3%
Contains more Vitamin B3 +28%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.4%
Contains more Carbs +∞%
Contains more Other +681.4%
Contains more Fats +11.4%
Contains more Water +20.2%
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Protein +32.4%
Contains more Carbs +∞%
Contains more Other +681.4%
Contains more Fats +11.4%
Contains more Water +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +132.7%
Contains more Polyunsaturated fat +113.8%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +132.7%
Contains more Polyunsaturated fat +113.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Pacific saury
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 Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Pacific saury Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 24.54g Squid as food
Fats 1.4g 1.56g Pacific saury
Carbs 1.64g 0g Squid as food
Calories 158kcal 119kcal Squid as food
Calcium 180mg 141mg Squid as food
Iron 10.84mg 1.67mg Squid as food
Magnesium 60mg 38mg Squid as food
Phosphorus 580mg 269mg Squid as food
Potassium 637mg 499mg Squid as food
Sodium 744mg 65mg Pacific saury
Zinc 3.46mg 0.79mg Squid as food
Copper 0.998mg 0.228mg Squid as food
Manganese 0.209mg 1.026mg Pacific saury
Selenium 89.6µg 16.2µg Squid as food
Vitamin A 675IU 81IU Squid as food
Vitamin A RAE 203µg 24µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.312mg Pacific saury
Vitamin B2 1.729mg 0.195mg Squid as food
Vitamin B3 2.189mg 2.801mg Pacific saury
Vitamin B5 0.9mg 0.865mg Squid as food
Vitamin B6 0.27mg 0.138mg Squid as food
Folate 24µg 17µg Squid as food
Vitamin B12 5.4µg 2.31µg Squid as food
Tryptophan 0.364mg 0.275mg Squid as food
Threonine 1.398mg 1.076mg Squid as food
Isoleucine 1.414mg 1.131mg Squid as food
Leucine 2.287mg 1.994mg Squid as food
Lysine 2.427mg 2.254mg Squid as food
Methionine 0.733mg 0.726mg Squid as food
Phenylalanine 1.164mg 0.958mg Squid as food
Valine 1.419mg 1.264mg Squid as food
Histidine 0.624mg 0.722mg Pacific saury
Cholesterol 224mg 110mg Pacific saury
Saturated Fat 0.236g 0.319g Squid as food
Omega-3 - DHA 0.132g 0.288g Pacific saury
Omega-3 - EPA 0.078g 0.11g Pacific saury
Omega-3 - DPA 0.012g 0.049g Pacific saury
Monounsaturated Fat 0.162g 0.377g Pacific saury
Polyunsaturated fat 0.268g 0.573g Pacific saury

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Pacific saury
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
47%
Pacific saury
Minerals Daily Need Coverage Score
185%
Squid as food
62%
Pacific saury

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.083g)
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?
Pacific saury
Pacific saury contains less Sodium (difference - 679mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 114mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.