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  6. Squid as food vs. Surimi

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

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How are Squid as food and Surimi different?

  • Surimi contains less Vitamin B12, Iron, Vitamin B2, Selenium, Copper, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food covers your daily need of Vitamin B12 158% more than Surimi.
  • Squid as food has 82 times more Vitamin B2 than Surimi. Squid as food has 1.729mg of Vitamin B2, while Surimi has 0.021mg.
  • Surimi contains less Cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, surimi types were used in this article.

Infographic

Squid as food vs Surimi 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
Surimi
Surimi
Contains more Calcium +1900%
Contains more Iron +4069.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +105.7%
Contains more Potassium +468.8%
Contains more Zinc +948.5%
Contains more Copper +3018.8%
Contains more Manganese +1800%
Contains more Selenium +218.9%
Contains less Sodium -80.8%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Contains more Calcium +1900%
Contains more Iron +4069.2%
Contains more Magnesium +39.5%
Contains more Phosphorus +105.7%
Contains more Potassium +468.8%
Contains more Zinc +948.5%
Contains more Copper +3018.8%
Contains more Manganese +1800%
Contains more Selenium +218.9%
Contains less Sodium -80.8%

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
8
:
3
Surimi
Surimi
Contains more Vitamin A +907.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +8133.3%
Contains more Vitamin B3 +895%
Contains more Vitamin B5 +1185.7%
Contains more Vitamin B6 +800%
Contains more Folate +1100%
Contains more Vitamin B12 +237.5%
Contains more Vitamin B1 +17.6%
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%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin A +907.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +8133.3%
Contains more Vitamin B3 +895%
Contains more Vitamin B5 +1185.7%
Contains more Vitamin B6 +800%
Contains more Folate +1100%
Contains more Vitamin B12 +237.5%
Contains more Vitamin B1 +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Surimi
Surimi
Contains more Protein +114%
Contains more Fats +55.6%
Contains more Other +360.3%
Contains more Carbs +317.7%
Contains more Water +24.9%
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
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Protein +114%
Contains more Fats +55.6%
Contains more Other +360.3%
Contains more Carbs +317.7%
Contains more Water +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Surimi
Surimi
Contains less Saturated Fat -19.1%
Contains more Polyunsaturated fat +65.3%
Equal in Monounsaturated Fat - 0.149
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains less Saturated Fat -19.1%
Contains more Polyunsaturated fat +65.3%
Equal in Monounsaturated Fat - 0.149

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

All nutrients comparison - raw data values

Nutrient Squid as food Surimi Opinion
Net carbs 1.64g 6.85g Surimi
Protein 32.48g 15.18g Squid as food
Fats 1.4g 0.9g Squid as food
Carbs 1.64g 6.85g Surimi
Calories 158kcal 99kcal Squid as food
Calcium 180mg 9mg Squid as food
Iron 10.84mg 0.26mg Squid as food
Magnesium 60mg 43mg Squid as food
Phosphorus 580mg 282mg Squid as food
Potassium 637mg 112mg Squid as food
Sodium 744mg 143mg Surimi
Zinc 3.46mg 0.33mg Squid as food
Copper 0.998mg 0.032mg Squid as food
Manganese 0.209mg 0.011mg Squid as food
Selenium 89.6µg 28.1µg Squid as food
Vitamin A 675IU 67IU Squid as food
Vitamin A RAE 203µg 20µg Squid as food
Vitamin E 0.63mg Surimi
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.02mg Surimi
Vitamin B2 1.729mg 0.021mg Squid as food
Vitamin B3 2.189mg 0.22mg Squid as food
Vitamin B5 0.9mg 0.07mg Squid as food
Vitamin B6 0.27mg 0.03mg Squid as food
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 1.6µg Squid as food
Vitamin K 0.1µg Surimi
Tryptophan 0.364mg 0.092mg Squid as food
Threonine 1.398mg 0.734mg Squid as food
Isoleucine 1.414mg 0.709mg Squid as food
Leucine 2.287mg 1.202mg Squid as food
Lysine 2.427mg 1.387mg Squid as food
Methionine 0.733mg 0.515mg Squid as food
Phenylalanine 1.164mg 0.595mg Squid as food
Valine 1.419mg 0.77mg Squid as food
Histidine 0.624mg 0.35mg Squid as food
Cholesterol 224mg 30mg Surimi
Saturated Fat 0.236g 0.191g Surimi
Omega-3 - DHA 0.132g 0.241g Surimi
Omega-3 - EPA 0.078g 0.157g Surimi
Omega-3 - DPA 0.012g 0.014g Surimi
Monounsaturated Fat 0.162g 0.149g Squid as food
Polyunsaturated fat 0.268g 0.443g Surimi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Surimi
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
20%
Surimi
Minerals Daily Need Coverage Score
185%
Squid as food
37%
Surimi

Comparison summary

Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 601mg)
Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 194mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $4)
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

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.