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  6. Squid as food vs. Tuna

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

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Significant differences between Squid as food and Tuna

  • Squid as food has more Vitamin B12, Iron, Vitamin B2, Copper, and Phosphorus, however, Tuna is richer in Vitamin B3, Vitamin B6, and Selenium.
  • Squid as food covers your daily Vitamin B12 needs 127% more than Tuna.
  • Tuna has 23 times less Copper than Squid as food. Squid as food has 0.998mg of Copper, while Tuna has 0.043mg.
  • Tuna contains less Sodium.

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

Infographic

Squid as food vs Tuna 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
8
:
2
Tuna
Tuna
Contains more Calcium +4400%
Contains more Iron +1078.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +74.2%
Contains more Potassium +20.9%
Contains more Zinc +668.9%
Contains more Copper +2220.9%
Contains more Manganese +1507.7%
Contains less Sodium -92.7%
Contains more Selenium +20.8%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +4400%
Contains more Iron +1078.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +74.2%
Contains more Potassium +20.9%
Contains more Zinc +668.9%
Contains more Copper +2220.9%
Contains more Manganese +1507.7%
Contains less Sodium -92.7%
Contains more Selenium +20.8%

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
6
:
6
Tuna
Tuna
Contains more Vitamin A +938.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1162%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +129.8%
Contains more Vitamin B1 +688.2%
Contains more Vitamin B3 +908.2%
Contains more Vitamin B6 +284.4%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +938.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1162%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +129.8%
Contains more Vitamin B1 +688.2%
Contains more Vitamin B3 +908.2%
Contains more Vitamin B6 +284.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
4
:
1
Tuna
Tuna
Contains more Protein +11.4%
Contains more Fats +137.3%
Contains more Carbs +∞%
Contains more Other +162.5%
Contains more Water +12.9%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Protein +11.4%
Contains more Fats +137.3%
Contains more Carbs +∞%
Contains more Other +162.5%
Contains more Water +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +17.4%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -13.1%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +17.4%
Contains more Polyunsaturated fat +53.1%
Contains less Saturated Fat -13.1%

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 Tuna
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Tuna Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 29.15g Squid as food
Fats 1.4g 0.59g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 130kcal Squid as food
Calcium 180mg 4mg Squid as food
Iron 10.84mg 0.92mg Squid as food
Magnesium 60mg 42mg Squid as food
Phosphorus 580mg 333mg Squid as food
Potassium 637mg 527mg Squid as food
Sodium 744mg 54mg Tuna
Zinc 3.46mg 0.45mg Squid as food
Copper 0.998mg 0.043mg Squid as food
Manganese 0.209mg 0.013mg Squid as food
Selenium 89.6µg 108.2µg Tuna
Vitamin A 675IU 65IU Squid as food
Vitamin A RAE 203µg 22µg Squid as food
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.134mg Tuna
Vitamin B2 1.729mg 0.137mg Squid as food
Vitamin B3 2.189mg 22.07mg Tuna
Vitamin B5 0.9mg 0.334mg Squid as food
Vitamin B6 0.27mg 1.038mg Tuna
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 2.35µg Squid as food
Vitamin K 0.1µg Tuna
Tryptophan 0.364mg 0.313mg Squid as food
Threonine 1.398mg 1.224mg Squid as food
Isoleucine 1.414mg 1.287mg Squid as food
Leucine 2.287mg 2.27mg Squid as food
Lysine 2.427mg 2.565mg Tuna
Methionine 0.733mg 0.827mg Tuna
Phenylalanine 1.164mg 1.091mg Squid as food
Valine 1.419mg 1.438mg Tuna
Histidine 0.624mg 0.822mg Tuna
Cholesterol 224mg 47mg Tuna
Trans Fat 0.02g Squid as food
Saturated Fat 0.236g 0.205g Tuna
Omega-3 - DHA 0.132g 0.105g Squid as food
Omega-3 - EPA 0.078g 0.015g Squid as food
Omega-3 - DPA 0.012g 0.005g Squid as food
Monounsaturated Fat 0.162g 0.138g Squid as food
Polyunsaturated fat 0.268g 0.175g Squid as food
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
185%
Squid as food
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 690mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 177mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.031g)
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 - 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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.