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Squid as food vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are Squid as food and Skipjack tuna different?

  • Squid as food is higher in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, and Phosphorus, however, Skipjack tuna is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Squid as food is 134% higher.
  • Squid as food contains 16 times more Sodium than Skipjack tuna. While Squid as food contains 744mg of Sodium, Skipjack tuna contains only 47mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Squid as food vs Skipjack tuna 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
9
:
1
Skipjack tuna
Skipjack tuna
Contains more Calcium +386.5%
Contains more Iron +577.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +103.5%
Contains more Potassium +22%
Contains more Zinc +229.5%
Contains more Copper +807.3%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Contains less Sodium -93.7%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Skipjack tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 32% 123% 47% 7% 29% 37% 3% 256%
Contains more Calcium +386.5%
Contains more Iron +577.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +103.5%
Contains more Potassium +22%
Contains more Zinc +229.5%
Contains more Copper +807.3%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Contains less Sodium -93.7%

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 as food
Squid as food
6
:
3
Skipjack tuna
Skipjack tuna
Contains more Vitamin A +1025%
Contains more Vitamin C +750%
Contains more Vitamin B2 +1317.2%
Contains more Vitamin B5 +85.6%
Contains more Folate +140%
Contains more Vitamin B12 +146.6%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +756.8%
Contains more Vitamin B6 +263.3%
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%
Skipjack tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 10% 29% 352% 30% 227% 8% 274% 0%
Contains more Vitamin A +1025%
Contains more Vitamin C +750%
Contains more Vitamin B2 +1317.2%
Contains more Vitamin B5 +85.6%
Contains more Folate +140%
Contains more Vitamin B12 +146.6%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +756.8%
Contains more Vitamin B6 +263.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Skipjack tuna
Skipjack tuna
Contains more Protein +15.1%
Contains more Carbs +∞%
Contains more Other +144.6%
Equal in Fats - 1.29
Equal in Water - 62.28
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
Skipjack tuna
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more Protein +15.1%
Contains more Carbs +∞%
Contains more Other +144.6%
Equal in Fats - 1.29
Equal in Water - 62.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Skipjack tuna
Skipjack tuna
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +50.4%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Skipjack tuna
39% 23% 38%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.243 g
Polyunsaturated fat: 0.403 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +50.4%

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 Skipjack tuna
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Skipjack tuna Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 28.21g Squid as food
Fats 1.4g 1.29g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 132kcal Squid as food
Calcium 180mg 37mg Squid as food
Iron 10.84mg 1.6mg Squid as food
Magnesium 60mg 44mg Squid as food
Phosphorus 580mg 285mg Squid as food
Potassium 637mg 522mg Squid as food
Sodium 744mg 47mg Skipjack tuna
Zinc 3.46mg 1.05mg Squid as food
Copper 0.998mg 0.11mg Squid as food
Manganese 0.209mg 0.019mg Squid as food
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 60IU Squid as food
Vitamin A RAE 203µg 18µg Squid as food
Vitamin C 8.5mg 1mg Squid as food
Vitamin B1 0.017mg 0.038mg Skipjack tuna
Vitamin B2 1.729mg 0.122mg Squid as food
Vitamin B3 2.189mg 18.756mg Skipjack tuna
Vitamin B5 0.9mg 0.485mg Squid as food
Vitamin B6 0.27mg 0.981mg Skipjack tuna
Folate 24µg 10µg Squid as food
Vitamin B12 5.4µg 2.19µg Squid as food
Tryptophan 0.364mg 0.316mg Squid as food
Threonine 1.398mg 1.237mg Squid as food
Isoleucine 1.414mg 1.3mg Squid as food
Leucine 2.287mg 2.293mg Skipjack tuna
Lysine 2.427mg 2.59mg Skipjack tuna
Methionine 0.733mg 0.835mg Skipjack tuna
Phenylalanine 1.164mg 1.101mg Squid as food
Valine 1.419mg 1.453mg Skipjack tuna
Histidine 0.624mg 0.83mg Skipjack tuna
Cholesterol 224mg 60mg Skipjack tuna
Saturated Fat 0.236g 0.42g Squid as food
Omega-3 - DHA 0.132g 0.237g Skipjack tuna
Omega-3 - EPA 0.078g 0.091g Skipjack tuna
Omega-3 - DPA 0.012g 0.017g Skipjack tuna
Monounsaturated Fat 0.162g 0.243g Skipjack tuna
Polyunsaturated fat 0.268g 0.403g Skipjack tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Skipjack tuna
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
78%
Skipjack tuna
Minerals Daily Need Coverage Score
185%
Squid as food
60%
Skipjack tuna

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $8)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 697mg)
Which food is lower in Cholesterol?
Skipjack tuna
Skipjack tuna is lower in Cholesterol (difference - 164mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.