Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Pork — In-Depth Nutrition Comparison

Compare

Differences between squid and pork

  • Squid has more vitamin B12, iron, vitamin B2, copper, selenium, and phosphorus, while pork has more vitamin B1.
  • Squid's daily need coverage for vitamin B12 is 196% higher.
  • Pork contains 14 times less copper than squid. Squid contains 0.998mg of copper, while pork contains 0.073mg.
  • The amount of sodium in pork is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Squid vs Pork 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
9
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%
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +50.6%
Contains more IronIron +1146%
Contains more CopperCopper +1267.1%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +135.8%
Contains more ManganeseManganese +2222.2%
Contains more SeleniumSelenium +97.8%
Contains less SodiumSodium -91.7%

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
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%
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +1316.7%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +438.6%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B12Vitamin B12 +671.4%
Contains more FolateFolate +380%
Contains more Vitamin B1Vitamin B1 +5058.8%
Contains more Vitamin B3Vitamin B3 +130.1%
Contains more Vitamin B6Vitamin B6 +71.9%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more ProteinProtein +18.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.5%
Contains more FatsFats +894.3%
~equal in Water ~57.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +3721%
Contains more Poly. FatPolyunsaturated fat +347.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Pork
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Pork DV% diff.
Vitamin B12 5.4µg 0.7µg 196%
Iron 10.84mg 0.87mg 125%
Vitamin B2 1.729mg 0.321mg 108%
Copper 0.998mg 0.073mg 103%
Selenium 89.6µg 45.3µg 81%
Vitamin B1 0.017mg 0.877mg 72%
Cholesterol 224mg 80mg 48%
Phosphorus 580mg 246mg 48%
Sodium 744mg 62mg 30%
Saturated fat 0.236g 5.23g 23%
Vitamin A 203µg 2µg 22%
Fats 1.4g 13.92g 19%
Vitamin B3 2.189mg 5.037mg 18%
Choline 93.9mg 17%
Calcium 180mg 19mg 16%
Monounsaturated fat 0.162g 6.19g 15%
Vitamin B6 0.27mg 0.464mg 15%
Protein 32.48g 27.32g 10%
Zinc 3.46mg 2.39mg 10%
Manganese 0.209mg 0.009mg 9%
Vitamin C 8.5mg 0.6mg 9%
Magnesium 60mg 28mg 8%
Vitamin D 1.3µg 7%
Vitamin D 53IU 7%
Polyunsaturated fat 0.268g 1.2g 6%
Potassium 637mg 423mg 6%
Folate 24µg 5µg 5%
Calories 158kcal 242kcal 4%
Vitamin B5 0.9mg 0.698mg 4%
Vitamin E 0.29mg 2%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.338mg 0%
Threonine 1.398mg 1.234mg 0%
Isoleucine 1.414mg 1.26mg 0%
Leucine 2.287mg 2.177mg 0%
Lysine 2.427mg 2.446mg 0%
Methionine 0.733mg 0.712mg 0%
Phenylalanine 1.164mg 1.086mg 0%
Valine 1.419mg 1.473mg 0%
Histidine 0.624mg 1.067mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Pork
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Squid
54%
Pork
Minerals Daily Need Coverage Score
185%
Squid
55%
Pork

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.994g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 144mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 682mg)
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

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.