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Squid as food vs Swordfish - In-Depth Nutrition Comparison

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Significant differences between Squid as food and Swordfish

  • Squid as food has more Vitamin B12, Iron, Vitamin B2, Copper, Phosphorus, and Selenium, however Swordfish is richer in Vitamin B3, and Vitamin B6.
  • Squid as food covers your daily Vitamin B12 needs 158% more than Swordfish.
  • Swordfish has 27 times less Vitamin B2 than Squid as food. Squid as food has 1.729mg of Vitamin B2, while Swordfish has 0.063mg.
  • Swordfish contains less Sodium.

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

Infographic

Squid as food vs Swordfish 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2900%
Contains more Iron +2308.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +90.8%
Contains more Potassium +27.7%
Contains more Zinc +343.6%
Contains more Copper +2069.6%
Contains less Sodium -87%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +2900%
Contains more Iron +2308.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +90.8%
Contains more Potassium +27.7%
Contains more Zinc +343.6%
Contains more Copper +2069.6%
Contains less Sodium -87%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +233.3%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +233.3%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Swordfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Swordfish Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 23.45g Squid as food
Fats 1.4g 7.93g Swordfish
Carbs 1.64g 0g Squid as food
Calories 158kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 6mg Squid as food
Iron 10.84mg 0.45mg Squid as food
Magnesium 60mg 35mg Squid as food
Phosphorus 580mg 304mg Squid as food
Potassium 637mg 499mg Squid as food
Sodium 744mg 97mg Swordfish
Zinc 3.46mg 0.78mg Squid as food
Copper 0.998mg 0.046mg Squid as food
Vitamin A 675IU 129IU Squid as food
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.089mg Swordfish
Vitamin B2 1.729mg 0.063mg Squid as food
Vitamin B3 2.189mg 9.254mg Swordfish
Vitamin B5 0.9mg 0.417mg Squid as food
Vitamin B6 0.27mg 0.615mg Swordfish
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 1.62µg Squid as food
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.364mg 0.265mg Squid as food
Threonine 1.398mg 1.035mg Squid as food
Isoleucine 1.414mg 1.088mg Squid as food
Leucine 2.287mg 1.919mg Squid as food
Lysine 2.427mg 2.168mg Squid as food
Methionine 0.733mg 0.699mg Squid as food
Phenylalanine 1.164mg 0.922mg Squid as food
Valine 1.419mg 1.216mg Squid as food
Histidine 0.624mg 0.695mg Swordfish
Cholesterol 224mg 78mg Swordfish
Trans Fat g 0.056g Squid as food
Saturated Fat 0.236g 1.911g Squid as food
Monounsaturated Fat 0.162g 3.544g Swordfish
Polyunsaturated fat 0.268g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
95
Swordfish
Mineral Summary Score
167
Squid as food
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
141%
Swordfish
Carbohydrates
2%
Squid as food
0%
Swordfish
Fats
6%
Squid as food
37%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 647mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 146mg)
Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.675g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.