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Squid vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between squid and steak?

  • Squid is richer in vitamin B12, vitamin B2, iron, selenium, copper, and phosphorus, while steak is higher in zinc.
  • Squid's daily need coverage for vitamin B12 is 133% higher.
  • Steak has 13 times less sodium than squid. Squid has 744mg of sodium, while steak has 58mg.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Squid vs Steak 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.
Squid
8
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%
Steak
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +128.3%
Contains more IronIron +351.7%
Contains more CopperCopper +1074.1%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +181.8%
Contains more ZincZinc +83.2%
Contains less SodiumSodium -92.2%

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%
Steak
5
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 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B2Vitamin B2 +474.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +145.5%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +335.3%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B6Vitamin B6 +85.2%
~equal in Vitamin E ~mg
~equal in Choline ~mg

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
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +30.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +522.2%
Contains more FatsFats +1258.6%
~equal in Water ~55.59g

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5561.1%
Contains more Poly. FatPolyunsaturated fat +234.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Steak DV% diff.
Vitamin B12 5.4µg 2.2µg 133%
Vitamin B2 1.729mg 0.301mg 110%
Iron 10.84mg 2.4mg 106%
Selenium 89.6µg 31.8µg 105%
Copper 0.998mg 0.085mg 101%
Phosphorus 580mg 163mg 60%
Cholesterol 224mg 78mg 49%
Saturated fat 0.236g 8.443g 37%
Sodium 744mg 58mg 30%
Fats 1.4g 19.02g 27%
Zinc 3.46mg 6.34mg 26%
Monounsaturated fat 0.162g 9.171g 23%
Vitamin A 203µg 7µg 22%
Vitamin B3 2.189mg 5.149mg 19%
Vitamin B6 0.27mg 0.5mg 18%
Vitamin B5 0.9mg 18%
Calcium 180mg 12mg 17%
Protein 32.48g 24.85g 15%
Potassium 637mg 279mg 11%
Manganese 0.209mg 9%
Magnesium 60mg 23mg 9%
Vitamin C 8.5mg 0mg 9%
Calories 158kcal 271kcal 6%
Vitamin B1 0.017mg 0.074mg 5%
Folate 24µg 6µg 5%
Polyunsaturated fat 0.268g 0.896g 4%
Vitamin D 0.1µg 1%
Vitamin D 6IU 1%
Vitamin K 1.6µg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.278mg 0%
Threonine 1.398mg 1.171mg 0%
Isoleucine 1.414mg 1.157mg 0%
Leucine 2.287mg 2.142mg 0%
Lysine 2.427mg 2.38mg 0%
Methionine 0.733mg 0.672mg 0%
Phenylalanine 1.164mg 0.997mg 0%
Valine 1.419mg 1.242mg 0%
Histidine 0.624mg 0.931mg 0%
Omega-3 - EPA 0.078g 0.001g N/A
Omega-3 - DHA 0.132g 0.001g N/A
Omega-3 - DPA 0.012g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Squid
45%
Steak
Minerals Daily Need Coverage Score
185%
Squid
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 146mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 686mg)
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 - 8.207g)
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 - $2.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.