Squid vs. Pacific saury — In-Depth Nutrition Comparison
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Summary of differences between squid and pacific saury
- Squid has more selenium, vitamin B12, vitamin B2, iron, copper, and phosphorus; however, pacific saury is higher in manganese and vitamin B1.
- Squid covers your daily need for selenium, 133% more than pacific saury.
- Squid has 11 times more sodium than pacific saury. While squid 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
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 MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +27.7% |
| Contains more PotassiumPotassium | +27.7% |
| Contains more IronIron | +549.1% |
| Contains more CopperCopper | +337.7% |
| Contains more ZincZinc | +338% |
| Contains more PhosphorusPhosphorus | +115.6% |
| Contains more SeleniumSelenium | +453.1% |
| Contains less SodiumSodium | -91.3% |
| Contains more ManganeseManganese | +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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +745.8% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more Vitamin B12Vitamin B12 | +133.8% |
| Contains more FolateFolate | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +1735.3% |
| Contains more Vitamin B3Vitamin B3 | +28% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
24.54 g
Fats:
1.56 g
Carbs:
0 g
Water:
73.47 g
Other:
0.43 g
| Contains more ProteinProtein | +32.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +681.4% |
| Contains more FatsFats | +11.4% |
| Contains more WaterWater | +20.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
0.319 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.573 g
| Contains less Sat. FatSaturated fat | -26% |
| Contains more Mono. FatMonounsaturated fat | +132.7% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 89.6µg | 16.2µg | 133% |
| Vitamin B12 | 5.4µg | 2.31µg | 129% |
| Vitamin B2 | 1.729mg | 0.195mg | 118% |
| Iron | 10.84mg | 1.67mg | 115% |
| Copper | 0.998mg | 0.228mg | 86% |
| Phosphorus | 580mg | 269mg | 44% |
| Cholesterol | 224mg | 110mg | 38% |
| Manganese | 0.209mg | 1.026mg | 36% |
| Sodium | 744mg | 65mg | 30% |
| Vitamin B1 | 0.017mg | 0.312mg | 25% |
| Zinc | 3.46mg | 0.79mg | 24% |
| Vitamin A | 203µg | 24µg | 20% |
| Protein | 32.48g | 24.54g | 16% |
| Vitamin B6 | 0.27mg | 0.138mg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Magnesium | 60mg | 38mg | 5% |
| Potassium | 637mg | 499mg | 4% |
| Calcium | 180mg | 141mg | 4% |
| Vitamin B3 | 2.189mg | 2.801mg | 4% |
| Folate | 24µg | 17µg | 2% |
| Polyunsaturated fat | 0.268g | 0.573g | 2% |
| Calories | 158kcal | 119kcal | 2% |
| Vitamin B5 | 0.9mg | 0.865mg | 1% |
| Carbs | 1.64g | 0g | 1% |
| Monounsaturated fat | 0.162g | 0.377g | 1% |
| Fats | 1.4g | 1.56g | 0% |
| Net carbs | 1.64g | 0g | N/A |
| Saturated fat | 0.236g | 0.319g | 0% |
| Tryptophan | 0.364mg | 0.275mg | 0% |
| Threonine | 1.398mg | 1.076mg | 0% |
| Isoleucine | 1.414mg | 1.131mg | 0% |
| Leucine | 2.287mg | 1.994mg | 0% |
| Lysine | 2.427mg | 2.254mg | 0% |
| Methionine | 0.733mg | 0.726mg | 0% |
| Phenylalanine | 1.164mg | 0.958mg | 0% |
| Valine | 1.419mg | 1.264mg | 0% |
| Histidine | 0.624mg | 0.722mg | 0% |
| Omega-3 - EPA | 0.078g | 0.11g | N/A |
| Omega-3 - DHA | 0.132g | 0.288g | N/A |
| Omega-3 - DPA | 0.012g | 0.049g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
44%
Minerals Daily Need Coverage Score
185%
62%
Comparison summary
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.083g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Pacific saury is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Pacific saury contains less Sodium (difference - 679mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)