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  6. Squid as food vs. Turbot

Squid as food vs. Turbot — In-Depth Nutrition Comparison

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Differences between Squid as food and Turbot

  • Turbot contains less Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food's daily need coverage for Iron is 130% higher.
  • Turbot contains 21 times less Copper than Squid as food. Squid as food contains 0.998mg of Copper, while Turbot contains 0.047mg.
  • The amount of Sodium in Turbot is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, turbot, european, cooked, dry heat.

Infographic

Squid as food vs Turbot 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 as food
Squid as food
8
:
2
Turbot
Turbot
Contains more Calcium +682.6%
Contains more Iron +2256.5%
Contains more Phosphorus +251.5%
Contains more Potassium +108.9%
Contains more Zinc +1135.7%
Contains more Copper +2023.4%
Contains more Manganese +850%
Contains more Selenium +91.5%
Contains less Sodium -74.2%
Equal in Magnesium - 65
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Turbot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 47% 71% 27% 26% 8% 16% 3% 256%
Contains more Calcium +682.6%
Contains more Iron +2256.5%
Contains more Phosphorus +251.5%
Contains more Potassium +108.9%
Contains more Zinc +1135.7%
Contains more Copper +2023.4%
Contains more Manganese +850%
Contains more Selenium +91.5%
Contains less Sodium -74.2%
Equal in Magnesium - 65

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 as food
Squid as food
7
:
2
Turbot
Turbot
Contains more Vitamin A +1587.5%
Contains more Vitamin C +400%
Contains more Vitamin B2 +1682.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +11.6%
Contains more Folate +166.7%
Contains more Vitamin B12 +112.6%
Contains more Vitamin B1 +347.1%
Contains more Vitamin B3 +22.4%
Squid as food
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%
Turbot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 6% 19% 23% 51% 40% 56% 7% 318% 0%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +400%
Contains more Vitamin B2 +1682.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +11.6%
Contains more Folate +166.7%
Contains more Vitamin B12 +112.6%
Contains more Vitamin B1 +347.1%
Contains more Vitamin B3 +22.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
2
:
3
Turbot
Turbot
Contains more Protein +57.8%
Contains more Carbs +∞%
Contains more Fats +170%
Contains more Water +15.3%
Contains more Other +54.5%
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Turbot
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more Protein +57.8%
Contains more Carbs +∞%
Contains more Fats +170%
Contains more Water +15.3%
Contains more Other +54.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Turbot
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Turbot Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 20.58g Squid as food
Fats 1.4g 3.78g Turbot
Carbs 1.64g 0g Squid as food
Calories 158kcal 122kcal Squid as food
Calcium 180mg 23mg Squid as food
Iron 10.84mg 0.46mg Squid as food
Magnesium 60mg 65mg Turbot
Phosphorus 580mg 165mg Squid as food
Potassium 637mg 305mg Squid as food
Sodium 744mg 192mg Turbot
Zinc 3.46mg 0.28mg Squid as food
Copper 0.998mg 0.047mg Squid as food
Manganese 0.209mg 0.022mg Squid as food
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 40IU Squid as food
Vitamin A RAE 203µg 12µg Squid as food
Vitamin C 8.5mg 1.7mg Squid as food
Vitamin B1 0.017mg 0.076mg Turbot
Vitamin B2 1.729mg 0.097mg Squid as food
Vitamin B3 2.189mg 2.679mg Turbot
Vitamin B5 0.9mg 0.658mg Squid as food
Vitamin B6 0.27mg 0.242mg Squid as food
Folate 24µg 9µg Squid as food
Vitamin B12 5.4µg 2.54µg Squid as food
Tryptophan 0.364mg 0.23mg Squid as food
Threonine 1.398mg 0.902mg Squid as food
Isoleucine 1.414mg 0.948mg Squid as food
Leucine 2.287mg 1.672mg Squid as food
Lysine 2.427mg 1.89mg Squid as food
Methionine 0.733mg 0.609mg Squid as food
Phenylalanine 1.164mg 0.803mg Squid as food
Valine 1.419mg 1.06mg Squid as food
Histidine 0.624mg 0.606mg Squid as food
Cholesterol 224mg 62mg Turbot
Saturated Fat 0.236g Turbot
Omega-3 - DHA 0.132g Squid as food
Omega-3 - EPA 0.078g Squid as food
Omega-3 - DPA 0.012g Squid as food
Monounsaturated Fat 0.162g Squid as food
Polyunsaturated fat 0.268g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Turbot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Squid as food
43%
Turbot
Minerals Daily Need Coverage Score
185%
Squid as food
47%
Turbot

Comparison summary

Which food contains less Sodium?
Turbot
Turbot contains less Sodium (difference - 552mg)
Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 162mg)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 0.236g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
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 cheaper?
?
The foods are relatively equal in price ($)

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 as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.