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  6. Squid as food vs. Snapper

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

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Differences between Squid as food and Snapper

  • Snapper contains less Vitamin B2, Iron, Copper, Vitamin B12, Selenium, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food's daily need coverage for Vitamin B2 is 133% higher.
  • Snapper contains 45 times less Iron than Squid as food. Squid as food contains 10.84mg of Iron, while Snapper contains 0.24mg.
  • The amount of Sodium in Snapper is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, snapper, mixed species, cooked, dry heat.

Infographic

Squid as food vs Snapper 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
Snapper
Snapper
Contains more Calcium +350%
Contains more Iron +4416.7%
Contains more Magnesium +62.2%
Contains more Phosphorus +188.6%
Contains more Potassium +22%
Contains more Zinc +686.4%
Contains more Copper +2069.6%
Contains more Manganese +1129.4%
Contains more Selenium +82.9%
Contains less Sodium -92.3%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Snapper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 9% 27% 87% 47% 8% 12% 16% 3% 268%
Contains more Calcium +350%
Contains more Iron +4416.7%
Contains more Magnesium +62.2%
Contains more Phosphorus +188.6%
Contains more Potassium +22%
Contains more Zinc +686.4%
Contains more Copper +2069.6%
Contains more Manganese +1129.4%
Contains more Selenium +82.9%
Contains less Sodium -92.3%

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
7
:
2
Snapper
Snapper
Contains more Vitamin A +487%
Contains more Vitamin C +431.3%
Contains more Vitamin B2 +43125%
Contains more Vitamin B3 +532.7%
Contains more Folate +300%
Contains more Vitamin B12 +54.3%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B6 +70.4%
Equal in Vitamin B5 - 0.87
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%
Snapper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 6% 14% 1% 7% 53% 107% 5% 438% 0%
Contains more Vitamin A +487%
Contains more Vitamin C +431.3%
Contains more Vitamin B2 +43125%
Contains more Vitamin B3 +532.7%
Contains more Folate +300%
Contains more Vitamin B12 +54.3%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B6 +70.4%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Snapper
Snapper
Contains more Protein +23.5%
Contains more Carbs +∞%
Contains more Other +106.1%
Contains more Fats +22.9%
Contains more Water +15.1%
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
Snapper
26% 2% 70%
Protein: 26.3 g
Fats: 1.72 g
Carbs: 0 g
Water: 70.35 g
Other: 1.63 g
Contains more Protein +23.5%
Contains more Carbs +∞%
Contains more Other +106.1%
Contains more Fats +22.9%
Contains more Water +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Snapper
Snapper
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +98.8%
Contains more Polyunsaturated fat +119.4%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Snapper
29% 25% 46%
Saturated Fat: 0.365 g
Monounsaturated Fat: 0.322 g
Polyunsaturated fat: 0.588 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +98.8%
Contains more Polyunsaturated fat +119.4%

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

All nutrients comparison - raw data values

Nutrient Squid as food Snapper Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 26.3g Squid as food
Fats 1.4g 1.72g Snapper
Carbs 1.64g 0g Squid as food
Calories 158kcal 128kcal Squid as food
Calcium 180mg 40mg Squid as food
Iron 10.84mg 0.24mg Squid as food
Magnesium 60mg 37mg Squid as food
Phosphorus 580mg 201mg Squid as food
Potassium 637mg 522mg Squid as food
Sodium 744mg 57mg Snapper
Zinc 3.46mg 0.44mg Squid as food
Copper 0.998mg 0.046mg Squid as food
Manganese 0.209mg 0.017mg Squid as food
Selenium 89.6µg 49µg Squid as food
Vitamin A 675IU 115IU Squid as food
Vitamin A RAE 203µg 35µg Squid as food
Vitamin C 8.5mg 1.6mg Squid as food
Vitamin B1 0.017mg 0.053mg Snapper
Vitamin B2 1.729mg 0.004mg Squid as food
Vitamin B3 2.189mg 0.346mg Squid as food
Vitamin B5 0.9mg 0.87mg Squid as food
Vitamin B6 0.27mg 0.46mg Snapper
Folate 24µg 6µg Squid as food
Vitamin B12 5.4µg 3.5µg Squid as food
Tryptophan 0.364mg 0.294mg Squid as food
Threonine 1.398mg 1.153mg Squid as food
Isoleucine 1.414mg 1.212mg Squid as food
Leucine 2.287mg 2.137mg Squid as food
Lysine 2.427mg 2.415mg Squid as food
Methionine 0.733mg 0.778mg Snapper
Phenylalanine 1.164mg 1.027mg Squid as food
Valine 1.419mg 1.355mg Squid as food
Histidine 0.624mg 0.774mg Snapper
Cholesterol 224mg 47mg Snapper
Saturated Fat 0.236g 0.365g Squid as food
Omega-3 - DHA 0.132g 0.273g Snapper
Omega-3 - EPA 0.078g 0.048g Squid as food
Omega-3 - DPA 0.012g 0.022g Snapper
Monounsaturated Fat 0.162g 0.322g Snapper
Polyunsaturated fat 0.268g 0.588g Snapper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Snapper
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
53%
Snapper
Minerals Daily Need Coverage Score
185%
Squid as food
48%
Snapper

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.129g)
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 is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Snapper
Snapper contains less Sodium (difference - 687mg)
Which food is lower in Cholesterol?
Snapper
Snapper is lower in Cholesterol (difference - 177mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Snapper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173699/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.