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  6. Swordfish vs. Squid

Swordfish vs. Squid — In-Depth Nutrition Comparison

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Significant differences between swordfish and squid

  • Swordfish has more vitamin B3 and vitamin B6; however, squid is richer in vitamin B12, iron, vitamin B2, copper, phosphorus, and selenium.
  • Squid covers your daily vitamin B12 needs 158% more than swordfish.
  • Squid has 4 times less vitamin B3 than swordfish. Swordfish has 9.254mg of vitamin B3, while squid 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 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Squid
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%
Contains less SodiumSodium -87%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +2308.9%
Contains more CopperCopper +2069.6%
Contains more ZincZinc +343.6%
Contains more PhosphorusPhosphorus +90.8%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +30.8%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B3Vitamin B3 +322.8%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +372.1%
Contains more Vitamin B2Vitamin B2 +2644.4%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Swordfish Squid DV% diff.
Vitamin B12 1.62µg 5.4µg 158%
Iron 0.45mg 10.84mg 130%
Vitamin B2 0.063mg 1.729mg 128%
Copper 0.046mg 0.998mg 106%
Vitamin D* 666 IU 83%
Vitamin D 16.6µg 83%
Cholesterol 78mg 224mg 49%
Vitamin B3 9.254mg 2.189mg 44%
Phosphorus 304mg 580mg 39%
Selenium 68.5µg 89.6µg 38%
Sodium 97mg 744mg 28%
Vitamin B6 0.615mg 0.27mg 27%
Zinc 0.78mg 3.46mg 24%
Protein 23.45g 32.48g 18%
Vitamin A 43µg 203µg 18%
Calcium 6mg 180mg 17%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Fats 7.93g 1.4g 10%
Vitamin B5 0.417mg 0.9mg 10%
Vitamin C 0mg 8.5mg 9%
Manganese 0.013mg 0.209mg 9%
Saturated fat 1.911g 0.236g 8%
Monounsaturated fat 3.544g 0.162g 8%
Polyunsaturated fat 1.368g 0.268g 7%
Magnesium 35mg 60mg 6%
Vitamin B1 0.089mg 0.017mg 6%
Folate 2µg 24µg 6%
Potassium 499mg 637mg 4%
Calories 172kcal 158kcal 1%
Carbs 0g 1.64g 1%
Protein per 100 calories 14g 21g N/A
Calories per 10 g protein 73kcal 49kcal N/A
Weight per 100 calories 58g 63g N/A
Unsaturated / Saturated Fat ratio 2.6 1.8 N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.364mg 0%
Threonine 1.035mg 1.398mg 0%
Isoleucine 1.088mg 1.414mg 0%
Leucine 1.919mg 2.287mg 0%
Lysine 2.168mg 2.427mg 0%
Methionine 0.699mg 0.733mg 0%
Phenylalanine 0.922mg 1.164mg 0%
Valine 1.216mg 1.419mg 0%
Histidine 0.695mg 0.624mg 0%
Omega-3 - EPA 0.127g 0.078g N/A
Omega-3 - DHA 0.772g 0.132g N/A
Omega-3 - DPA 0.168g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Squid
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
Contains more FatsFats +466.4%
Contains more WaterWater +11.7%
Contains more ProteinProtein +38.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Squid
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
Contains more Mono. FatMonounsaturated fat +2087.7%
Contains more Poly. FatPolyunsaturated fat +410.4%
Contains less Sat. FatSaturated fat -87.7%

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