Squid vs. Perch — In-Depth Nutrition Comparison
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Significant differences between Squid and Perch
- Squid has more Selenium, Vitamin B12, Vitamin B2, Iron, Copper, Phosphorus, and Vitamin A, however, Perch is richer in Manganese.
- Squid covers your daily Selenium needs 134% more than Perch.
- Perch has 20 times less Vitamin A than Squid. Squid has 203µg of Vitamin A, while Perch has 10µg.
- Perch contains less Sodium.
Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, perch, mixed species, 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 | +76.5% |
| Contains more PotassiumPotassium | +85.2% |
| Contains more IronIron | +834.5% |
| Contains more CopperCopper | +419.8% |
| Contains more ZincZinc | +142% |
| Contains more PhosphorusPhosphorus | +125.7% |
| Contains more SeleniumSelenium | +456.5% |
| Contains less SodiumSodium | -89.4% |
| Contains more ManganeseManganese | +330.6% |
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 | +400% |
| Contains more Vitamin AVitamin A | +2009.4% |
| Contains more Vitamin B2Vitamin B2 | +1340.8% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more Vitamin B6Vitamin B6 | +92.9% |
| Contains more Vitamin B12Vitamin B12 | +145.5% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.7% |
| Contains more FatsFats | +18.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +373.2% |
| Contains more WaterWater | +19.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +20.4% |
| Contains more Poly. FatPolyunsaturated fat | +76.1% |
~equal in
Saturated Fat
~0.237g
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 | |
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Opinion |
| Calories | 158kcal | 117kcal |
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| Protein | 32.48g | 24.86g |
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| Fats | 1.4g | 1.18g |
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| Vitamin C | 8.5mg | 1.7mg |
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| Net carbs | 1.64g | 0g |
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| Carbs | 1.64g | 0g |
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| Cholesterol | 224mg | 115mg |
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| Magnesium | 60mg | 38mg |
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| Calcium | 180mg | 102mg |
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| Potassium | 637mg | 344mg |
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| Iron | 10.84mg | 1.16mg |
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| Copper | 0.998mg | 0.192mg |
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| Zinc | 3.46mg | 1.43mg |
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| Phosphorus | 580mg | 257mg |
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| Sodium | 744mg | 79mg |
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| Vitamin A | 675IU | 32IU |
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| Vitamin A | 203µg | 10µg |
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| Manganese | 0.209mg | 0.9mg |
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| Selenium | 89.6µg | 16.1µg |
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| Vitamin B1 | 0.017mg | 0.08mg |
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| Vitamin B2 | 1.729mg | 0.12mg |
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| Vitamin B3 | 2.189mg | 1.9mg |
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| Vitamin B5 | 0.9mg | 0.87mg |
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| Vitamin B6 | 0.27mg | 0.14mg |
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| Vitamin B12 | 5.4µg | 2.2µg |
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| Folate | 24µg | 6µg |
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| Saturated Fat | 0.236g | 0.237g |
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| Monounsaturated Fat | 0.162g | 0.195g |
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| Polyunsaturated fat | 0.268g | 0.472g |
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| Tryptophan | 0.364mg | 0.278mg |
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| Threonine | 1.398mg | 1.09mg |
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| Isoleucine | 1.414mg | 1.145mg |
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| Leucine | 2.287mg | 2.02mg |
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| Lysine | 2.427mg | 2.283mg |
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| Methionine | 0.733mg | 0.736mg |
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| Phenylalanine | 1.164mg | 0.97mg |
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| Valine | 1.419mg | 1.281mg |
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| Histidine | 0.624mg | 0.732mg |
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| Omega-3 - EPA | 0.078g | 0.101g |
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| Omega-3 - DHA | 0.132g | 0.223g |
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| Omega-3 - DPA | 0.012g | 0.036g |
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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
102%
35%
Minerals Daily Need Coverage Score
185%
56%
Comparison summary
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 0.001g)
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?
Perch is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Perch contains less Sodium (difference - 665mg)
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 ($)