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  6. Squid vs. Pacific saury

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

Squid 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.
Squid
Squid
8
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
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.
Squid
Squid
6
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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Pacific saury 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
25% 73%
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
Squid
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
25% 30% 45%
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%

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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. 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.