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Squid vs. Whiting — In-Depth Nutrition Comparison

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Important differences between squid and whiting

  • Whiting has less iron, vitamin B2, vitamin B12, copper, selenium, phosphorus, zinc, and vitamin A.
  • Squid's daily need coverage for iron is 130% more.
  • Squid has 29 times more vitamin B2 than whiting. Squid 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 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +190.3%
Contains more PotassiumPotassium +46.8%
Contains more IronIron +2481%
Contains more CopperCopper +2395%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +103.5%
Contains more ManganeseManganese +60.8%
Contains more SeleniumSelenium +118%
Contains less SodiumSodium -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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +434.2%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +107.7%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more ProteinProtein +38.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2700%
Contains more FatsFats +20.7%
Contains more WaterWater +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains less Sat. FatSaturated fat -41%
Contains more Mono. FatMonounsaturated fat +174.7%
Contains more Poly. FatPolyunsaturated 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 Whiting
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Whiting DV% diff.
Iron 10.84mg 0.42mg 130%
Vitamin B2 1.729mg 0.06mg 128%
Vitamin B12 5.4µg 2.6µg 117%
Copper 0.998mg 0.04mg 106%
Selenium 89.6µg 41.1µg 88%
Cholesterol 224mg 84mg 47%
Phosphorus 580mg 285mg 42%
Sodium 744mg 132mg 27%
Zinc 3.46mg 0.53mg 27%
Protein 32.48g 23.48g 18%
Vitamin A 203µg 38µg 18%
Choline 83.3mg 15%
Vitamin B5 0.9mg 0.25mg 13%
Calcium 180mg 62mg 12%
Vitamin D 1.8µg 9%
Vitamin D 73IU 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 27mg 8%
Vitamin B6 0.27mg 0.18mg 7%
Potassium 637mg 434mg 6%
Vitamin B1 0.017mg 0.068mg 4%
Manganese 0.209mg 0.13mg 3%
Vitamin B3 2.189mg 1.67mg 3%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.268g 0.587g 2%
Folate 24µg 15µg 2%
Calories 158kcal 116kcal 2%
Carbs 1.64g 0g 1%
Saturated fat 0.236g 0.4g 1%
Monounsaturated fat 0.162g 0.445g 1%
Fats 1.4g 1.69g 0%
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.364mg 0.263mg 0%
Threonine 1.398mg 1.029mg 0%
Isoleucine 1.414mg 1.082mg 0%
Leucine 2.287mg 1.908mg 0%
Lysine 2.427mg 2.156mg 0%
Methionine 0.733mg 0.695mg 0%
Phenylalanine 1.164mg 0.917mg 0%
Valine 1.419mg 1.21mg 0%
Histidine 0.624mg 0.691mg 0%
Omega-3 - EPA 0.078g 0.283g N/A
Omega-3 - DHA 0.132g 0.235g N/A
Omega-3 - DPA 0.012g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Whiting
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Squid
42%
Whiting
Minerals Daily Need Coverage Score
185%
Squid
50%
Whiting

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 140mg)
Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 612mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.164g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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 - 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.