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Squid vs. Sunfish — In-Depth Nutrition Comparison

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What are the differences between squid and sunfish?

  • Squid is higher in selenium, vitamin B12, vitamin B2, iron, copper, phosphorus, and vitamin A; however, sunfish is richer in manganese.
  • Squid's daily need coverage for selenium is 133% more.
  • Sunfish contains 20 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while sunfish contains 0.085mg.
  • Sunfish has less sodium.

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

Infographic

Squid vs Sunfish 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +74.8%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +603.9%
Contains more CopperCopper +159.2%
Contains more ZincZinc +73.9%
Contains more PhosphorusPhosphorus +151.1%
Contains more SeleniumSelenium +453.1%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +329.2%

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
7
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%
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1094.1%
Contains more Vitamin B2Vitamin B2 +1934.1%
Contains more Vitamin B3Vitamin B3 +49.7%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin B12Vitamin B12 +133.8%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +441.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +558.8%
Contains more WaterWater +20.6%

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains less Sat. FatSaturated fat -24.6%
Contains more Poly. FatPolyunsaturated fat +17.5%
~equal in Monounsaturated fat ~0.15g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Sunfish DV% diff.
Selenium 89.6µg 16.2µg 133%
Vitamin B12 5.4µg 2.31µg 129%
Vitamin B2 1.729mg 0.085mg 126%
Iron 10.84mg 1.54mg 116%
Copper 0.998mg 0.385mg 68%
Phosphorus 580mg 231mg 50%
Cholesterol 224mg 86mg 46%
Manganese 0.209mg 0.897mg 30%
Sodium 744mg 103mg 28%
Vitamin A 203µg 17µg 21%
Protein 32.48g 24.87g 15%
Zinc 3.46mg 1.99mg 13%
Vitamin B6 0.27mg 0.138mg 10%
Vitamin C 8.5mg 1mg 8%
Calcium 180mg 103mg 8%
Potassium 637mg 449mg 6%
Vitamin B1 0.017mg 0.092mg 6%
Magnesium 60mg 38mg 5%
Vitamin B3 2.189mg 1.462mg 5%
Folate 24µg 17µg 2%
Calories 158kcal 114kcal 2%
Vitamin B5 0.9mg 0.865mg 1%
Carbs 1.64g 0g 1%
Fats 1.4g 0.9g 1%
Net carbs 1.64g 0g N/A
Saturated fat 0.236g 0.178g 0%
Monounsaturated fat 0.162g 0.15g 0%
Polyunsaturated fat 0.268g 0.315g 0%
Tryptophan 0.364mg 0.279mg 0%
Threonine 1.398mg 1.09mg 0%
Isoleucine 1.414mg 1.146mg 0%
Leucine 2.287mg 2.022mg 0%
Lysine 2.427mg 2.284mg 0%
Methionine 0.733mg 0.736mg 0%
Phenylalanine 1.164mg 0.971mg 0%
Valine 1.419mg 1.281mg 0%
Histidine 0.624mg 0.732mg 0%
Omega-3 - EPA 0.078g 0.047g N/A
Omega-3 - DHA 0.132g 0.092g N/A
Omega-3 - DPA 0.012g 0.042g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Sunfish
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
36%
Sunfish
Minerals Daily Need Coverage Score
185%
Squid
66%
Sunfish

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 138mg)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 641mg)
Which food is lower in Saturated fat?
Sunfish
Sunfish is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.