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  6. Squid as food vs. Sablefish

Squid as food vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between Squid as food and Sablefish?

  • The amount of Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, and Zinc in Squid as food is higher than in Sablefish.
  • Squid as food's daily need coverage for Vitamin B12 is 165% more.
  • Sablefish contains 36 times less Copper than Squid as food. Squid as food contains 0.998mg of Copper, while Sablefish contains 0.028mg.
  • Sablefish has less Sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Squid as food vs Sablefish 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 as food
Squid as food
8
:
2
Sablefish
Sablefish
Contains more Calcium +300%
Contains more Iron +561%
Contains more Phosphorus +169.8%
Contains more Potassium +38.8%
Contains more Zinc +743.9%
Contains more Copper +3464.3%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Contains more Magnesium +18.3%
Contains less Sodium -90.3%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Calcium +300%
Contains more Iron +561%
Contains more Phosphorus +169.8%
Contains more Potassium +38.8%
Contains more Zinc +743.9%
Contains more Copper +3464.3%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Contains more Magnesium +18.3%
Contains less Sodium -90.3%

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 as food
Squid as food
6
:
3
Sablefish
Sablefish
Contains more Vitamin A +99.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1403.5%
Contains more Folate +41.2%
Contains more Vitamin B12 +275%
Contains more Vitamin B1 +617.6%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.865
Squid as food
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%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin A +99.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1403.5%
Contains more Folate +41.2%
Contains more Vitamin B12 +275%
Contains more Vitamin B1 +617.6%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +28.1%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Sablefish
Sablefish
Contains more Protein +88.9%
Contains more Carbs +∞%
Contains more Other +888.2%
Contains more Fats +1301.4%
Equal in Water - 62.85
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +88.9%
Contains more Carbs +∞%
Contains more Other +888.2%
Contains more Fats +1301.4%
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +6275.3%
Contains more Polyunsaturated fat +876.9%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +6275.3%
Contains more Polyunsaturated fat +876.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Sablefish Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 17.19g Squid as food
Fats 1.4g 19.62g Sablefish
Carbs 1.64g 0g Squid as food
Calories 158kcal 250kcal Sablefish
Calcium 180mg 45mg Squid as food
Iron 10.84mg 1.64mg Squid as food
Magnesium 60mg 71mg Sablefish
Phosphorus 580mg 215mg Squid as food
Potassium 637mg 459mg Squid as food
Sodium 744mg 72mg Sablefish
Zinc 3.46mg 0.41mg Squid as food
Copper 0.998mg 0.028mg Squid as food
Manganese 0.209mg 0.019mg Squid as food
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 338IU Squid as food
Vitamin A RAE 203µg 102µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.122mg Sablefish
Vitamin B2 1.729mg 0.115mg Squid as food
Vitamin B3 2.189mg 5.128mg Sablefish
Vitamin B5 0.9mg 0.865mg Squid as food
Vitamin B6 0.27mg 0.346mg Sablefish
Folate 24µg 17µg Squid as food
Vitamin B12 5.4µg 1.44µg Squid as food
Tryptophan 0.364mg 0.193mg Squid as food
Threonine 1.398mg 0.754mg Squid as food
Isoleucine 1.414mg 0.792mg Squid as food
Leucine 2.287mg 1.397mg Squid as food
Lysine 2.427mg 1.579mg Squid as food
Methionine 0.733mg 0.509mg Squid as food
Phenylalanine 1.164mg 0.671mg Squid as food
Valine 1.419mg 0.886mg Squid as food
Histidine 0.624mg 0.506mg Squid as food
Cholesterol 224mg 63mg Sablefish
Saturated Fat 0.236g 4.099g Squid as food
Omega-3 - DHA 0.132g 0.92g Sablefish
Omega-3 - EPA 0.078g 0.867g Sablefish
Omega-3 - DPA 0.012g 0.216g Sablefish
Monounsaturated Fat 0.162g 10.328g Sablefish
Polyunsaturated fat 0.268g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Sablefish
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 as food
41%
Sablefish
Minerals Daily Need Coverage Score
185%
Squid as food
55%
Sablefish

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 3.863g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 672mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 161mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.