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Squid vs. Pork chop — In-Depth Nutrition Comparison

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How are Squid and Pork chop different?

  • Squid is higher in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, and Phosphorus, however, Pork chop is richer in Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Squid is 198% higher.
  • Squid contains 12 times more Iron than Pork chop. While Squid contains 10.84mg of Iron, Pork chop contains only 0.87mg.
  • Pork chop has less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled are the varieties used in this article.

Infographic

Squid vs Pork chop 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +221.4%
Contains more Iron +1146%
Contains more Magnesium +200%
Contains more Phosphorus +140.7%
Contains more Potassium +102.2%
Contains more Copper +850.5%
Contains more Manganese +1990%
Contains more Selenium +146.2%
Contains less Sodium -90.1%
Equal in Zinc - 3.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Calcium +221.4%
Contains more Iron +1146%
Contains more Magnesium +200%
Contains more Phosphorus +140.7%
Contains more Potassium +102.2%
Contains more Copper +850.5%
Contains more Manganese +1990%
Contains more Selenium +146.2%
Contains less Sodium -90.1%
Equal in Zinc - 3.15

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
5
:
Contains more Vitamin A +4400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +452.4%
Contains more Folate +∞%
Contains more Vitamin B12 +718.2%
Contains more Vitamin B1 +2782.4%
Contains more Vitamin B3 +262.1%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +81.1%
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 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin A +4400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +452.4%
Contains more Folate +∞%
Contains more Vitamin B12 +718.2%
Contains more Vitamin B1 +2782.4%
Contains more Vitamin B3 +262.1%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +81.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.9%
Contains more Carbs +∞%
Contains more Other +600%
Contains more Fats +925%
Equal in Water - 61.45
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Protein +36.9%
Contains more Carbs +∞%
Contains more Other +600%
Contains more Fats +925%
Equal in Water - 61.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2916.7%
Contains more Polyunsaturated fat +606.7%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2916.7%
Contains more Polyunsaturated fat +606.7%

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 chop
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Pork chop Opinion
Net carbs 1.64g 0g Squid
Protein 32.48g 23.72g Squid
Fats 1.4g 14.35g Pork chop
Carbs 1.64g 0g Squid
Calories 158kcal 231kcal Pork chop
Calcium 180mg 56mg Squid
Iron 10.84mg 0.87mg Squid
Magnesium 60mg 20mg Squid
Phosphorus 580mg 241mg Squid
Potassium 637mg 315mg Squid
Sodium 744mg 74mg Pork chop
Zinc 3.46mg 3.15mg Squid
Copper 0.998mg 0.105mg Squid
Manganese 0.209mg 0.01mg Squid
Selenium 89.6µg 36.4µg Squid
Vitamin A 675IU 15IU Squid
Vitamin A RAE 203µg 4µg Squid
Vitamin E 0.21mg Pork chop
Vitamin D 40IU Pork chop
Vitamin D 1µg Pork chop
Vitamin C 8.5mg 0mg Squid
Vitamin B1 0.017mg 0.49mg Pork chop
Vitamin B2 1.729mg 0.313mg Squid
Vitamin B3 2.189mg 7.927mg Pork chop
Vitamin B5 0.9mg 1.104mg Pork chop
Vitamin B6 0.27mg 0.489mg Pork chop
Folate 24µg 0µg Squid
Vitamin B12 5.4µg 0.66µg Squid
Tryptophan 0.364mg 0.282mg Squid
Threonine 1.398mg 1.043mg Squid
Isoleucine 1.414mg 1.123mg Squid
Leucine 2.287mg 1.952mg Squid
Lysine 2.427mg 2.109mg Squid
Methionine 0.733mg 0.65mg Squid
Phenylalanine 1.164mg 0.985mg Squid
Valine 1.419mg 1.2mg Squid
Histidine 0.624mg 0.965mg Pork chop
Cholesterol 224mg 78mg Pork chop
Trans Fat 0.066g Squid
Saturated Fat 0.236g 4.339g Squid
Omega-3 - DHA 0.132g 0.001g Squid
Omega-3 - EPA 0.078g 0g Squid
Omega-3 - DPA 0.012g 0.011g Squid
Monounsaturated Fat 0.162g 4.887g Pork chop
Polyunsaturated fat 0.268g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

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

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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
110%
Squid
53%
Pork chop
Minerals Daily Need Coverage Score
185%
Squid
53%
Pork chop

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 - 4.103g)
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 contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 670mg)
Which food is lower in Cholesterol?
Pork chop
Pork chop is lower in Cholesterol (difference - 146mg)
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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.