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  6. Squid vs. Tuna Bluefin

Squid vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the differences between squid and tuna Bluefin?

  • Squid is higher in iron, vitamin B2, copper, selenium, and phosphorus; however, tuna Bluefin is richer in vitamin B12, vitamin B3, and vitamin A.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 228% more.
  • Tuna Bluefin contains 15 times less sodium than squid. Squid contains 744mg of sodium, while tuna Bluefin contains 50mg.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

Infographic

Squid vs Tuna Bluefin 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
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +727.5%
Contains more CopperCopper +807.3%
Contains more ZincZinc +349.4%
Contains more PhosphorusPhosphorus +77.9%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -93.3%
~equal in Magnesium ~64mg

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
Squid
3
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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +465%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +272.9%
Contains more Vitamin B1Vitamin B1 +1535.3%
Contains more Vitamin B3Vitamin B3 +381.5%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin B12Vitamin B12 +101.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Tuna Bluefin DV% diff.
Vitamin B12 5.4µg 10.88µg 228%
Iron 10.84mg 1.31mg 119%
Vitamin B2 1.729mg 0.306mg 109%
Copper 0.998mg 0.11mg 99%
Selenium 89.6µg 46.8µg 78%
Vitamin A 203µg 757µg 62%
Cholesterol 224mg 49mg 58%
Vitamin B3 2.189mg 10.54mg 52%
Phosphorus 580mg 326mg 36%
Sodium 744mg 50mg 30%
Zinc 3.46mg 0.77mg 24%
Vitamin B1 0.017mg 0.278mg 22%
Vitamin B6 0.27mg 0.525mg 20%
Calcium 180mg 10mg 17%
Polyunsaturated fat 0.268g 1.844g 11%
Potassium 637mg 323mg 9%
Vitamin C 8.5mg 0mg 9%
Vitamin B5 0.9mg 1.37mg 9%
Manganese 0.209mg 0.02mg 8%
Fats 1.4g 6.28g 8%
Saturated fat 0.236g 1.612g 6%
Folate 24µg 2µg 6%
Monounsaturated fat 0.162g 2.053g 5%
Protein 32.48g 29.91g 5%
Calories 158kcal 184kcal 1%
Magnesium 60mg 64mg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.335mg 0%
Threonine 1.398mg 1.311mg 0%
Isoleucine 1.414mg 1.378mg 0%
Leucine 2.287mg 2.431mg 0%
Lysine 2.427mg 2.747mg 0%
Methionine 0.733mg 0.885mg 0%
Phenylalanine 1.164mg 1.168mg 0%
Valine 1.419mg 1.541mg 0%
Histidine 0.624mg 0.88mg 0%
Omega-3 - EPA 0.078g 0.363g N/A
Omega-3 - DHA 0.132g 1.141g N/A
Omega-3 - DPA 0.012g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +348.6%
Contains more OtherOther +40.5%
~equal in Protein ~29.91g
~equal in Water ~59.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +1167.3%
Contains more Poly. FatPolyunsaturated fat +588.1%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.