Steak vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between steak and squid?
- Steak is richer in zinc, while squid is higher in vitamin B12, vitamin B2, iron, selenium, copper, and phosphorus.
- Squid's daily need coverage for vitamin B12 is 133% higher.
- Squid has 36 times less saturated fat than steak. Steak has 8.443g of saturated fat, while squid has 0.236g.
We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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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 ZincZinc | +83.2% |
| Contains less SodiumSodium | -92.2% |
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +128.3% |
| Contains more IronIron | +351.7% |
| Contains more CopperCopper | +1074.1% |
| Contains more PhosphorusPhosphorus | +255.8% |
| Contains more SeleniumSelenium | +181.8% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +335.3% |
| Contains more Vitamin B3Vitamin B3 | +135.2% |
| Contains more Vitamin B6Vitamin B6 | +85.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2800% |
| Contains more Vitamin B2Vitamin B2 | +474.4% |
| Contains more Vitamin B12Vitamin B12 | +145.5% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 5.4µg | 133% |
| Vitamin B2 | 0.301mg | 1.729mg | 110% |
| Iron | 2.4mg | 10.84mg | 106% |
| Selenium | 31.8µg | 89.6µg | 105% |
| Copper | 0.085mg | 0.998mg | 101% |
| Phosphorus | 163mg | 580mg | 60% |
| Cholesterol | 78mg | 224mg | 49% |
| Saturated fat | 8.443g | 0.236g | 37% |
| Sodium | 58mg | 744mg | 30% |
| Fats | 19.02g | 1.4g | 27% |
| Zinc | 6.34mg | 3.46mg | 26% |
| Monounsaturated fat | 9.171g | 0.162g | 23% |
| Vitamin A | 7µg | 203µg | 22% |
| Vitamin B3 | 5.149mg | 2.189mg | 19% |
| Vitamin B6 | 0.5mg | 0.27mg | 18% |
| Vitamin B5 | 0.9mg | 18% | |
| Calcium | 12mg | 180mg | 17% |
| Protein | 24.85g | 32.48g | 15% |
| Potassium | 279mg | 637mg | 11% |
| Manganese | 0.209mg | 9% | |
| Magnesium | 23mg | 60mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Calories | 271kcal | 158kcal | 6% |
| Vitamin B1 | 0.074mg | 0.017mg | 5% |
| Folate | 6µg | 24µg | 5% |
| Polyunsaturated fat | 0.896g | 0.268g | 4% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Vitamin K | 1.6µg | 1% | |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Tryptophan | 0.278mg | 0.364mg | 0% |
| Threonine | 1.171mg | 1.398mg | 0% |
| Isoleucine | 1.157mg | 1.414mg | 0% |
| Leucine | 2.142mg | 2.287mg | 0% |
| Lysine | 2.38mg | 2.427mg | 0% |
| Methionine | 0.672mg | 0.733mg | 0% |
| Phenylalanine | 0.997mg | 1.164mg | 0% |
| Valine | 1.242mg | 1.419mg | 0% |
| Histidine | 0.931mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.001g | 0.078g | N/A |
| Omega-3 - DHA | 0.001g | 0.132g | N/A |
| Omega-3 - DPA | 0.013g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1258.6% |
| Contains more ProteinProtein | +30.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +522.2% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5561.1% |
| Contains more Poly. FatPolyunsaturated fat | +234.3% |
| Contains less Sat. FatSaturated fat | -97.2% |
