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% |
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% |
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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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 |
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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%
33%
Minerals Daily Need Coverage Score
185%
41%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 147mg)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 679mg)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.926g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.