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Squid as food vs Tuna salad - In-Depth Nutrition Comparison

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What are the differences between Squid as food and Tuna salad?

  • Squid as food is higher in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc and Vitamin A, however Tuna salad is richer in Vitamin B3.
  • Squid as food's daily need coverage for Vitamin B12 is 175% more.
  • Tuna salad contains 25 times less Vitamin B2 than Squid as food. Squid as food contains 1.729mg of Vitamin B2, while Tuna salad contains 0.07mg.
  • Tuna salad has less Cholesterol.

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

Infographic

Squid as food vs Tuna salad 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 Iron +984%
Contains more Calcium +958.8%
Contains more Potassium +257.9%
Contains more Magnesium +215.8%
Contains more Copper +588.3%
Contains more Zinc +517.9%
Contains more Phosphorus +225.8%
Contains less Sodium -46%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Contains more Iron +984%
Contains more Calcium +958.8%
Contains more Potassium +257.9%
Contains more Magnesium +215.8%
Contains more Copper +588.3%
Contains more Zinc +517.9%
Contains more Phosphorus +225.8%
Contains less Sodium -46%

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 C +286.4%
Contains more Vitamin A +595.9%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +350%
Contains more Folate +200%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Contains more Vitamin C +286.4%
Contains more Vitamin A +595.9%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +350%
Contains more Folate +200%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
110
Squid as food
29
Tuna salad
Mineral Summary Score
167
Squid as food
33
Tuna salad

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 the food
Protein
195%
Squid as food
96%
Tuna salad
Carbohydrates
2%
Squid as food
9%
Tuna salad
Fats
6%
Squid as food
43%
Tuna salad

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 211mg)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 342mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.308g)
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
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Tuna salad Opinion
Calories 158 187 Tuna salad
Protein 32.48 16.04 Squid as food
Fats 1.4 9.26 Tuna salad
Vitamin C 8.5 2.2 Squid as food
Carbs 1.64 9.41 Tuna salad
Cholesterol 224 13 Tuna salad
Vitamin D
Iron 10.84 1 Squid as food
Calcium 180 17 Squid as food
Potassium 637 178 Squid as food
Magnesium 60 19 Squid as food
Sugars
Fiber 0 0
Copper 0.998 0.145 Squid as food
Zinc 3.46 0.56 Squid as food
Starch
Phosphorus 580 178 Squid as food
Sodium 744 402 Tuna salad
Vitamin A 675 97 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.031 Tuna salad
Vitamin B2 1.729 0.07 Squid as food
Vitamin B3 2.189 6.7 Tuna salad
Vitamin B5 0.9 0.26 Squid as food
Vitamin B6 0.27 0.081 Squid as food
Vitamin B12 5.4 1.2 Squid as food
Vitamin K
Folate 24 8 Squid as food
Trans Fat
Saturated Fat 0.236 1.544 Squid as food
Monounsaturated Fat 0.162 2.887 Tuna salad
Polyunsaturated fat 0.268 4.122 Tuna salad
Tryptophan 0.364 0.18 Squid as food
Threonine 1.398 0.701 Squid as food
Isoleucine 1.414 0.739 Squid as food
Leucine 2.287 1.293 Squid as food
Lysine 2.427 1.457 Squid as food
Methionine 0.733 0.47 Squid as food
Phenylalanine 1.164 0.626 Squid as food
Valine 1.419 0.824 Squid as food
Histidine 0.624 0.467 Squid as food
Fructose

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 of 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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.