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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 RAE 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 Calcium +215.8%
Contains more Iron +1870.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +163.6%
Contains more Potassium +145.9%
Contains more Zinc +416.4%
Contains more Copper +1856.9%
Contains less Sodium -94.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Calcium +215.8%
Contains more Iron +1870.9%
Contains more Magnesium +93.5%
Contains more Phosphorus +163.6%
Contains more Potassium +145.9%
Contains more Zinc +416.4%
Contains more Copper +1856.9%
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 A +864.3%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin B12 +170%
Contains more Vitamin B1 +241.2%
Equal in Vitamin B3 - 2.3
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% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +864.3%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +20%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin B12 +170%
Contains more Vitamin B1 +241.2%
Equal in Vitamin B3 - 2.3

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins 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 19.26g Squid as food
Fats 1.4g 0.69g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 88kcal Squid as food
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 57mg Squid as food
Iron 10.84mg 0.55mg Squid as food
Magnesium 60mg 31mg Squid as food
Phosphorus 580mg 220mg Squid as food
Potassium 637mg 259mg Squid as food
Sodium 744mg 39mg Pacific saury
Zinc 3.46mg 0.67mg Squid as food
Copper 0.998mg 0.051mg Squid as food
Vitamin A 675IU 70IU Squid as food
Vitamin E mg 0.2mg Pacific saury
Vitamin D IU 99IU Pacific saury
Vitamin D µg 2.5µg Pacific saury
Vitamin C 8.5mg 3.8mg Squid as food
Vitamin B1 0.017mg 0.058mg Pacific saury
Vitamin B2 1.729mg 0.063mg Squid as food
Vitamin B3 2.189mg 2.3mg Pacific saury
Vitamin B5 0.9mg 0.75mg Squid as food
Vitamin B6 0.27mg 0.117mg Squid as food
Folate 24µg 15µg Squid as food
Vitamin B12 5.4µg 2µg Squid as food
Vitamin K µg 0.1µg Pacific saury
Tryptophan 0.364mg 0.216mg Squid as food
Threonine 1.398mg 0.844mg Squid as food
Isoleucine 1.414mg 0.887mg Squid as food
Leucine 2.287mg 1.565mg Squid as food
Lysine 2.427mg 1.768mg Squid as food
Methionine 0.733mg 0.57mg Squid as food
Phenylalanine 1.164mg 0.752mg Squid as food
Valine 1.419mg 0.992mg Squid as food
Histidine 0.624mg 0.567mg Squid as food
Cholesterol 224mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 0.236g 0.118g Pacific saury
Monounsaturated Fat 0.162g 0.157g Squid as food
Polyunsaturated fat 0.268g 0.202g Squid as food

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (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 contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 705mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 185mg)
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 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

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 to 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.