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  6. Tilapia vs. Squid as food

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

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Differences between Tilapia and Squid as food

  • Tilapia contains less Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE than Squid as food.
  • Squid as food's daily need coverage for Vitamin B12 is 148% higher.
  • The amount of Cholesterol in Tilapia is lower.

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

Infographic

Tilapia 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tilapia
Tilapia
1
:
9
Squid as food
Squid as food
Contains less Sodium -92.5%
Contains more Calcium +1185.7%
Contains more Iron +1471%
Contains more Magnesium +76.5%
Contains more Phosphorus +184.3%
Contains more Potassium +67.6%
Contains more Zinc +743.9%
Contains more Copper +1230.7%
Contains more Manganese +464.9%
Contains more Selenium +64.7%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -92.5%
Contains more Calcium +1185.7%
Contains more Iron +1471%
Contains more Magnesium +76.5%
Contains more Phosphorus +184.3%
Contains more Potassium +67.6%
Contains more Zinc +743.9%
Contains more Copper +1230.7%
Contains more Manganese +464.9%
Contains more Selenium +64.7%

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.
Tilapia
Tilapia
5
:
7
Squid as food
Squid as food
Contains more Vitamin B1 +447.1%
Contains more Vitamin B3 +116.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2268.5%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +119.5%
Contains more Folate +300%
Contains more Vitamin B12 +190.3%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
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%
Contains more Vitamin B1 +447.1%
Contains more Vitamin B3 +116.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2268.5%
Contains more Vitamin B5 +35.5%
Contains more Vitamin B6 +119.5%
Contains more Folate +300%
Contains more Vitamin B12 +190.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
3
Squid as food
Squid as food
Contains more Fats +89.3%
Contains more Water +17.1%
Contains more Protein +24.2%
Contains more Carbs +∞%
Equal in Other - 3.36
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
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
Contains more Fats +89.3%
Contains more Water +17.1%
Contains more Protein +24.2%
Contains more Carbs +∞%
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +489.5%
Contains more Polyunsaturated fat +123.9%
Contains less Saturated Fat -74.9%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +489.5%
Contains more Polyunsaturated fat +123.9%
Contains less Saturated Fat -74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia 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 Tilapia Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 26.15g 32.48g Squid as food
Fats 2.65g 1.4g Tilapia
Carbs 0g 1.64g Squid as food
Calories 128kcal 158kcal Squid as food
Calcium 14mg 180mg Squid as food
Iron 0.69mg 10.84mg Squid as food
Magnesium 34mg 60mg Squid as food
Phosphorus 204mg 580mg Squid as food
Potassium 380mg 637mg Squid as food
Sodium 56mg 744mg Tilapia
Zinc 0.41mg 3.46mg Squid as food
Copper 0.075mg 0.998mg Squid as food
Manganese 0.037mg 0.209mg Squid as food
Selenium 54.4µg 89.6µg Squid as food
Vitamin A 0IU 675IU Squid as food
Vitamin A RAE 0µg 203µg Squid as food
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.093mg 0.017mg Tilapia
Vitamin B2 0.073mg 1.729mg Squid as food
Vitamin B3 4.745mg 2.189mg Tilapia
Vitamin B5 0.664mg 0.9mg Squid as food
Vitamin B6 0.123mg 0.27mg Squid as food
Folate 6µg 24µg Squid as food
Vitamin B12 1.86µg 5.4µg Squid as food
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.364mg Squid as food
Threonine 1.156mg 1.398mg Squid as food
Isoleucine 1.22mg 1.414mg Squid as food
Leucine 2.04mg 2.287mg Squid as food
Lysine 2.315mg 2.427mg Squid as food
Methionine 0.766mg 0.733mg Tilapia
Phenylalanine 1.05mg 1.164mg Squid as food
Valine 1.28mg 1.419mg Squid as food
Histidine 0.585mg 0.624mg Squid as food
Cholesterol 57mg 224mg Tilapia
Saturated Fat 0.94g 0.236g Squid as food
Omega-3 - DHA 0.13g 0.132g Squid as food
Omega-3 - EPA 0.005g 0.078g Squid as food
Omega-3 - DPA 0.06g 0.012g Tilapia
Monounsaturated Fat 0.955g 0.162g Tilapia
Polyunsaturated fat 0.6g 0.268g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Squid as food
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
47%
Tilapia
110%
Squid as food
Minerals Daily Need Coverage Score
52%
Tilapia
185%
Squid as food

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 688mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 167mg)
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 - 0.704g)
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

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.