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Swordfish vs Squid as food - In-Depth Nutrition Comparison

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Significant differences between Swordfish and Squid as food

  • Swordfish has more Vitamin B3, and Vitamin B6, however Squid as food is richer in Vitamin B12, Iron, Vitamin B2, Copper, Phosphorus, and Selenium.
  • Squid as food covers your daily Vitamin B12 needs 158% more than Swordfish.
  • Squid as food has 4 times less Vitamin B3 than Swordfish. Swordfish has 9.254mg of Vitamin B3, while Squid as food has 2.189mg.
  • Swordfish contains less Cholesterol.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Swordfish vs Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -87%
Contains more Calcium +2900%
Contains more Iron +2308.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +90.8%
Contains more Potassium +27.7%
Contains more Zinc +343.6%
Contains more Copper +2069.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -87%
Contains more Calcium +2900%
Contains more Iron +2308.9%
Contains more Magnesium +71.4%
Contains more Phosphorus +90.8%
Contains more Potassium +27.7%
Contains more Zinc +343.6%
Contains more Copper +2069.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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%
Contains more Vitamin B1 +423.5%
Contains more Vitamin B3 +322.8%
Contains more Vitamin B6 +127.8%
Contains more Vitamin A +423.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2644.4%
Contains more Vitamin B5 +115.8%
Contains more Folate +1100%
Contains more Vitamin B12 +233.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Squid as food
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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 23.45g 32.48g Squid as food
Fats 7.93g 1.4g Swordfish
Carbs 0g 1.64g Squid as food
Calories 172kcal 158kcal Swordfish
Starch g g
Fructose g g
Sugar 0g g Squid as food
Fiber 0g 0g
Calcium 6mg 180mg Squid as food
Iron 0.45mg 10.84mg Squid as food
Magnesium 35mg 60mg Squid as food
Phosphorus 304mg 580mg Squid as food
Potassium 499mg 637mg Squid as food
Sodium 97mg 744mg Swordfish
Zinc 0.78mg 3.46mg Squid as food
Copper 0.046mg 0.998mg Squid as food
Vitamin A 129IU 675IU Squid as food
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU IU Swordfish
Vitamin D 16.6µg µg Swordfish
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.089mg 0.017mg Swordfish
Vitamin B2 0.063mg 1.729mg Squid as food
Vitamin B3 9.254mg 2.189mg Swordfish
Vitamin B5 0.417mg 0.9mg Squid as food
Vitamin B6 0.615mg 0.27mg Swordfish
Folate 2µg 24µg Squid as food
Vitamin B12 1.62µg 5.4µg Squid as food
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg 0.364mg Squid as food
Threonine 1.035mg 1.398mg Squid as food
Isoleucine 1.088mg 1.414mg Squid as food
Leucine 1.919mg 2.287mg Squid as food
Lysine 2.168mg 2.427mg Squid as food
Methionine 0.699mg 0.733mg Squid as food
Phenylalanine 0.922mg 1.164mg Squid as food
Valine 1.216mg 1.419mg Squid as food
Histidine 0.695mg 0.624mg Swordfish
Cholesterol 78mg 224mg Swordfish
Trans Fat 0.056g g Squid as food
Saturated Fat 1.911g 0.236g Squid as food
Monounsaturated Fat 3.544g 0.162g Swordfish
Polyunsaturated fat 1.368g 0.268g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
110
Squid as food
Mineral Summary Score
33
Swordfish
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
195%
Squid as food
Carbohydrates
0%
Swordfish
2%
Squid as food
Fats
37%
Swordfish
6%
Squid as food

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 647mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 146mg)
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 - 1.675g)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.