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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 RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%
Contains less Sodium -46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%
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 A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%

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 Tuna salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Tuna salad Opinion
Net carbs 1.64g 9.41g Tuna salad
Protein 32.48g 16.04g Squid as food
Fats 1.4g 9.26g Tuna salad
Carbs 1.64g 9.41g Tuna salad
Calories 158kcal 187kcal Tuna salad
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 180mg 17mg Squid as food
Iron 10.84mg 1mg Squid as food
Magnesium 60mg 19mg Squid as food
Phosphorus 580mg 178mg Squid as food
Potassium 637mg 178mg Squid as food
Sodium 744mg 402mg Tuna salad
Zinc 3.46mg 0.56mg Squid as food
Copper 0.998mg 0.145mg Squid as food
Vitamin A 675IU 97IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 8.5mg 2.2mg Squid as food
Vitamin B1 0.017mg 0.031mg Tuna salad
Vitamin B2 1.729mg 0.07mg Squid as food
Vitamin B3 2.189mg 6.7mg Tuna salad
Vitamin B5 0.9mg 0.26mg Squid as food
Vitamin B6 0.27mg 0.081mg Squid as food
Folate 24µg 8µg Squid as food
Vitamin B12 5.4µg 1.2µg Squid as food
Vitamin K µg µg
Tryptophan 0.364mg 0.18mg Squid as food
Threonine 1.398mg 0.701mg Squid as food
Isoleucine 1.414mg 0.739mg Squid as food
Leucine 2.287mg 1.293mg Squid as food
Lysine 2.427mg 1.457mg Squid as food
Methionine 0.733mg 0.47mg Squid as food
Phenylalanine 1.164mg 0.626mg Squid as food
Valine 1.419mg 0.824mg Squid as food
Histidine 0.624mg 0.467mg Squid as food
Cholesterol 224mg 13mg Tuna salad
Trans Fat g g
Saturated Fat 0.236g 1.544g Squid as food
Monounsaturated Fat 0.162g 2.887g Tuna salad
Polyunsaturated fat 0.268g 4.122g Tuna salad

Which food is preferable for your diet?

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

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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
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 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

Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 342mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 211mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( 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 ($)

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. 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.