Squid vs. Tuna — In-Depth Nutrition Comparison
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Significant differences between squid and tuna
- Squid has more vitamin B12, iron, vitamin B2, copper, and phosphorus; however, tuna is richer in vitamin B3, vitamin B6, and selenium.
- Squid covers your daily vitamin B12 needs 127% more than tuna.
- Tuna has 23 times less copper than squid. Squid 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.
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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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +4400% |
| Contains more PotassiumPotassium | +20.9% |
| Contains more IronIron | +1078.3% |
| Contains more CopperCopper | +2220.9% |
| Contains more ZincZinc | +668.9% |
| Contains more PhosphorusPhosphorus | +74.2% |
| Contains more ManganeseManganese | +1507.7% |
| Contains less SodiumSodium | -92.7% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +822.7% |
| Contains more Vitamin B2Vitamin B2 | +1162% |
| Contains more Vitamin B5Vitamin B5 | +169.5% |
| Contains more Vitamin B12Vitamin B12 | +129.8% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin B1Vitamin B1 | +688.2% |
| Contains more Vitamin B3Vitamin B3 | +908.2% |
| Contains more Vitamin B6Vitamin B6 | +284.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 2.35µg | 127% |
| Vitamin B3 | 2.189mg | 22.07mg | 124% |
| Iron | 10.84mg | 0.92mg | 124% |
| Vitamin B2 | 1.729mg | 0.137mg | 122% |
| Copper | 0.998mg | 0.043mg | 106% |
| Vitamin B6 | 0.27mg | 1.038mg | 59% |
| Cholesterol | 224mg | 47mg | 59% |
| Phosphorus | 580mg | 333mg | 35% |
| Selenium | 89.6µg | 108.2µg | 34% |
| Sodium | 744mg | 54mg | 30% |
| Zinc | 3.46mg | 0.45mg | 27% |
| Vitamin A | 203µg | 22µg | 20% |
| Calcium | 180mg | 4mg | 18% |
| Choline | 77.6mg | 14% | |
| Vitamin B5 | 0.9mg | 0.334mg | 11% |
| Vitamin D | 82IU | 10% | |
| Vitamin D | 2µg | 10% | |
| Vitamin B1 | 0.017mg | 0.134mg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.013mg | 9% |
| Protein | 32.48g | 29.15g | 7% |
| Folate | 24µg | 2µg | 6% |
| Magnesium | 60mg | 42mg | 4% |
| Potassium | 637mg | 527mg | 3% |
| Vitamin E | 0.29mg | 2% | |
| Polyunsaturated fat | 0.268g | 0.175g | 1% |
| Calories | 158kcal | 130kcal | 1% |
| Fats | 1.4g | 0.59g | 1% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.02g | N/A | |
| Saturated fat | 0.236g | 0.205g | 0% |
| Monounsaturated fat | 0.162g | 0.138g | 0% |
| Tryptophan | 0.364mg | 0.313mg | 0% |
| Threonine | 1.398mg | 1.224mg | 0% |
| Isoleucine | 1.414mg | 1.287mg | 0% |
| Leucine | 2.287mg | 2.27mg | 0% |
| Lysine | 2.427mg | 2.565mg | 0% |
| Methionine | 0.733mg | 0.827mg | 0% |
| Phenylalanine | 1.164mg | 1.091mg | 0% |
| Valine | 1.419mg | 1.438mg | 0% |
| Histidine | 0.624mg | 0.822mg | 0% |
| Omega-3 - EPA | 0.078g | 0.015g | N/A |
| Omega-3 - DHA | 0.132g | 0.105g | N/A |
| Omega-3 - DPA | 0.012g | 0.005g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +137.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +162.5% |
| Contains more WaterWater | +12.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17.4% |
| Contains more Poly. FatPolyunsaturated fat | +53.1% |
| Contains less Sat. FatSaturated fat | -13.1% |
