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  6. Squid as food vs. Whiting

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

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Important differences between Squid as food and Whiting

  • Whiting has less Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid as food's daily need coverage for Iron is 130% more.
  • Squid as food has 29 times more Vitamin B2 than Whiting. Squid as food has 1.729mg of Vitamin B2, while Whiting has 0.06mg.
  • Whiting is lower in Sodium.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, whiting, mixed species, cooked, dry heat.

Infographic

Squid as food vs Whiting 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
9
:
1
Whiting
Whiting
Contains more Calcium +190.3%
Contains more Iron +2481%
Contains more Magnesium +122.2%
Contains more Phosphorus +103.5%
Contains more Potassium +46.8%
Contains more Zinc +552.8%
Contains more Copper +2395%
Contains more Manganese +60.8%
Contains more Selenium +118%
Contains less Sodium -82.3%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Calcium +190.3%
Contains more Iron +2481%
Contains more Magnesium +122.2%
Contains more Phosphorus +103.5%
Contains more Potassium +46.8%
Contains more Zinc +552.8%
Contains more Copper +2395%
Contains more Manganese +60.8%
Contains more Selenium +118%
Contains less Sodium -82.3%

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.
Squid as food
Squid as food
8
:
4
Whiting
Whiting
Contains more Vitamin A +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2781.7%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +50%
Contains more Folate +60%
Contains more Vitamin B12 +107.7%
Contains more Vitamin B1 +300%
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%
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Contains more Vitamin A +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2781.7%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +50%
Contains more Folate +60%
Contains more Vitamin B12 +107.7%
Contains more Vitamin B1 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Whiting
Whiting
Contains more Protein +38.3%
Contains more Carbs +∞%
Contains more Other +2700%
Contains more Fats +20.7%
Contains more Water +22.2%
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
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Protein +38.3%
Contains more Carbs +∞%
Contains more Other +2700%
Contains more Fats +20.7%
Contains more Water +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Whiting
Whiting
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +119%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains less Saturated Fat -41%
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +119%

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 Whiting
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Whiting Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 23.48g Squid as food
Fats 1.4g 1.69g Whiting
Carbs 1.64g 0g Squid as food
Calories 158kcal 116kcal Squid as food
Calcium 180mg 62mg Squid as food
Iron 10.84mg 0.42mg Squid as food
Magnesium 60mg 27mg Squid as food
Phosphorus 580mg 285mg Squid as food
Potassium 637mg 434mg Squid as food
Sodium 744mg 132mg Whiting
Zinc 3.46mg 0.53mg Squid as food
Copper 0.998mg 0.04mg Squid as food
Manganese 0.209mg 0.13mg Squid as food
Selenium 89.6µg 41.1µg Squid as food
Vitamin A 675IU 128IU Squid as food
Vitamin A RAE 203µg 38µg Squid as food
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.068mg Whiting
Vitamin B2 1.729mg 0.06mg Squid as food
Vitamin B3 2.189mg 1.67mg Squid as food
Vitamin B5 0.9mg 0.25mg Squid as food
Vitamin B6 0.27mg 0.18mg Squid as food
Folate 24µg 15µg Squid as food
Vitamin B12 5.4µg 2.6µg Squid as food
Vitamin K 0.1µg Whiting
Tryptophan 0.364mg 0.263mg Squid as food
Threonine 1.398mg 1.029mg Squid as food
Isoleucine 1.414mg 1.082mg Squid as food
Leucine 2.287mg 1.908mg Squid as food
Lysine 2.427mg 2.156mg Squid as food
Methionine 0.733mg 0.695mg Squid as food
Phenylalanine 1.164mg 0.917mg Squid as food
Valine 1.419mg 1.21mg Squid as food
Histidine 0.624mg 0.691mg Whiting
Cholesterol 224mg 84mg Whiting
Saturated Fat 0.236g 0.4g Squid as food
Omega-3 - DHA 0.132g 0.235g Whiting
Omega-3 - EPA 0.078g 0.283g Whiting
Omega-3 - DPA 0.012g 0.017g Whiting
Monounsaturated Fat 0.162g 0.445g Whiting
Polyunsaturated fat 0.268g 0.587g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Whiting
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
44%
Whiting
Minerals Daily Need Coverage Score
185%
Squid as food
50%
Whiting

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 612mg)
Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.164g)
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 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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.