Squid vs. Tuna salad — In-Depth Nutrition Comparison
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What are the differences between squid and tuna salad?
- Squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium; however, tuna salad is richer in vitamin B3.
- Squid's daily need coverage for vitamin B12 is 175% more.
- Tuna salad contains 25 times less vitamin B2 than squid. Squid 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
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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 | +215.8% |
| Contains more CalciumCalcium | +958.8% |
| Contains more PotassiumPotassium | +257.9% |
| Contains more IronIron | +984% |
| Contains more CopperCopper | +588.3% |
| Contains more ZincZinc | +517.9% |
| Contains more PhosphorusPhosphorus | +225.8% |
| Contains more ManganeseManganese | +422.5% |
| Contains more SeleniumSelenium | +117.5% |
| Contains less SodiumSodium | -46% |
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 | +286.4% |
| Contains more Vitamin AVitamin A | +745.8% |
| Contains more Vitamin B2Vitamin B2 | +2370% |
| Contains more Vitamin B5Vitamin B5 | +246.2% |
| Contains more Vitamin B6Vitamin B6 | +233.3% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B1Vitamin B1 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +206.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more ProteinProtein | +102.5% |
| Contains more OtherOther | +57.7% |
| Contains more FatsFats | +561.4% |
| Contains more CarbsCarbs | +473.8% |
~equal in
Water
~63.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains less Sat. FatSaturated fat | -84.7% |
| Contains more Mono. FatMonounsaturated fat | +1682.1% |
| Contains more Poly. FatPolyunsaturated fat | +1438.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 1.2µg | 175% |
| Vitamin B2 | 1.729mg | 0.07mg | 128% |
| Iron | 10.84mg | 1mg | 123% |
| Copper | 0.998mg | 0.145mg | 95% |
| Selenium | 89.6µg | 41.2µg | 88% |
| Cholesterol | 224mg | 13mg | 70% |
| Phosphorus | 580mg | 178mg | 57% |
| Protein | 32.48g | 16.04g | 33% |
| Vitamin B3 | 2.189mg | 6.7mg | 28% |
| Zinc | 3.46mg | 0.56mg | 26% |
| Polyunsaturated fat | 0.268g | 4.122g | 26% |
| Vitamin A | 203µg | 24µg | 20% |
| Calcium | 180mg | 17mg | 16% |
| Sodium | 744mg | 402mg | 15% |
| Vitamin B6 | 0.27mg | 0.081mg | 15% |
| Potassium | 637mg | 178mg | 14% |
| Vitamin B5 | 0.9mg | 0.26mg | 13% |
| Fats | 1.4g | 9.26g | 12% |
| Magnesium | 60mg | 19mg | 10% |
| Manganese | 0.209mg | 0.04mg | 7% |
| Monounsaturated fat | 0.162g | 2.887g | 7% |
| Vitamin C | 8.5mg | 2.2mg | 7% |
| Saturated fat | 0.236g | 1.544g | 6% |
| Folate | 24µg | 8µg | 4% |
| Carbs | 1.64g | 9.41g | 3% |
| Calories | 158kcal | 187kcal | 1% |
| Vitamin B1 | 0.017mg | 0.031mg | 1% |
| Net carbs | 1.64g | 9.41g | N/A |
| Tryptophan | 0.364mg | 0.18mg | 0% |
| Threonine | 1.398mg | 0.701mg | 0% |
| Isoleucine | 1.414mg | 0.739mg | 0% |
| Leucine | 2.287mg | 1.293mg | 0% |
| Lysine | 2.427mg | 1.457mg | 0% |
| Methionine | 0.733mg | 0.47mg | 0% |
| Phenylalanine | 1.164mg | 0.626mg | 0% |
| Valine | 1.419mg | 0.824mg | 0% |
| Histidine | 0.624mg | 0.467mg | 0% |
| Omega-3 - EPA | 0.078g | 0.014g | N/A |
| Omega-3 - DHA | 0.132g | 0.055g | N/A |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
104%
27%
Minerals Daily Need Coverage Score
185%
49%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 211mg)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 342mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 1.308g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)