Squid vs. Whitefish — In-Depth Nutrition Comparison
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Important differences between squid and whitefish
- Whitefish has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium.
- Squid's daily need coverage for vitamin B12 is 185% more.
- Squid has 23 times more iron than whitefish. Squid has 10.84mg of iron, while whitefish has 0.47mg.
- Whitefish is lower in sodium.
The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, whitefish, mixed species, cooked, dry heat.
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 | +42.9% |
| Contains more CalciumCalcium | +445.5% |
| Contains more PotassiumPotassium | +56.9% |
| Contains more IronIron | +2206.4% |
| Contains more CopperCopper | +984.8% |
| Contains more ZincZinc | +172.4% |
| Contains more PhosphorusPhosphorus | +67.6% |
| Contains more ManganeseManganese | +143% |
| Contains more SeleniumSelenium | +453.1% |
| Contains less SodiumSodium | -91.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +420.5% |
| Contains more Vitamin B2Vitamin B2 | +1022.7% |
| Contains more Vitamin B12Vitamin B12 | +462.5% |
| Contains more FolateFolate | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +905.9% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B6Vitamin B6 | +28.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.96µg | 185% |
| Selenium | 89.6µg | 16.2µg | 133% |
| Iron | 10.84mg | 0.47mg | 130% |
| Vitamin B2 | 1.729mg | 0.154mg | 121% |
| Copper | 0.998mg | 0.092mg | 101% |
| Cholesterol | 224mg | 77mg | 49% |
| Phosphorus | 580mg | 346mg | 33% |
| Sodium | 744mg | 65mg | 30% |
| Zinc | 3.46mg | 1.27mg | 20% |
| Vitamin A | 203µg | 39µg | 18% |
| Polyunsaturated fat | 0.268g | 2.755g | 17% |
| Protein | 32.48g | 24.47g | 16% |
| Calcium | 180mg | 33mg | 15% |
| Vitamin B1 | 0.017mg | 0.171mg | 13% |
| Vitamin B3 | 2.189mg | 3.846mg | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Fats | 1.4g | 7.51g | 9% |
| Potassium | 637mg | 406mg | 7% |
| Monounsaturated fat | 0.162g | 2.559g | 6% |
| Vitamin B6 | 0.27mg | 0.346mg | 6% |
| Manganese | 0.209mg | 0.086mg | 5% |
| Magnesium | 60mg | 42mg | 4% |
| Saturated fat | 0.236g | 1.162g | 4% |
| Folate | 24µg | 17µg | 2% |
| Calories | 158kcal | 172kcal | 1% |
| Vitamin B5 | 0.9mg | 0.865mg | 1% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Tryptophan | 0.364mg | 0.274mg | 0% |
| Threonine | 1.398mg | 1.073mg | 0% |
| Isoleucine | 1.414mg | 1.128mg | 0% |
| Leucine | 2.287mg | 1.989mg | 0% |
| Lysine | 2.427mg | 2.248mg | 0% |
| Methionine | 0.733mg | 0.724mg | 0% |
| Phenylalanine | 1.164mg | 0.955mg | 0% |
| Valine | 1.419mg | 1.261mg | 0% |
| Histidine | 0.624mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.078g | 0.406g | N/A |
| Omega-3 - DHA | 0.132g | 1.206g | N/A |
| Omega-3 - DPA | 0.012g | 0.209g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +14.7% |
| Contains more FatsFats | +436.4% |
~equal in
Water
~65.09g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Mono. FatMonounsaturated fat | +1479.6% |
| Contains more Poly. FatPolyunsaturated fat | +928% |
