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  6. Tilefish vs. Squid

Tilefish vs. Squid — In-Depth Nutrition Comparison

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Important differences between tilefish and squid

  • Tilefish has less iron, vitamin B12, vitamin B2, copper, selenium, phosphorus, zinc, and calcium.
  • Squid's daily need coverage for iron is 132% more.
  • Tilefish is lower in cholesterol.

The food varieties used in the comparison are Fish, tilefish, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Tilefish 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 24% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
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 -92.1%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +592.3%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +3396.8%
Contains more CopperCopper +1819.2%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +145.8%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +74%

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% 0% 7% 0% 35% 44% 66% 52% 69% 313% 0% 13%
Squid
Squid
5
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 B1Vitamin B1 +723.5%
Contains more Vitamin B3Vitamin B3 +59.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +866.7%
Contains more Vitamin B2Vitamin B2 +810%
Contains more Vitamin B12Vitamin B12 +116%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin B6 ~0.27mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tilefish Squid DV% diff.
Iron 0.31mg 10.84mg 132%
Vitamin B12 2.5µg 5.4µg 121%
Vitamin B2 0.19mg 1.729mg 118%
Copper 0.052mg 0.998mg 105%
Selenium 51.5µg 89.6µg 69%
Cholesterol 64mg 224mg 53%
Phosphorus 236mg 580mg 49%
Sodium 59mg 744mg 30%
Zinc 0.53mg 3.46mg 27%
Vitamin A 21µg 203µg 20%
Protein 24.49g 32.48g 16%
Calcium 26mg 180mg 15%
Vitamin B1 0.14mg 0.017mg 10%
Vitamin C 0mg 8.5mg 9%
Manganese 0.015mg 0.209mg 8%
Vitamin B3 3.5mg 2.189mg 8%
Polyunsaturated fat 1.246g 0.268g 7%
Magnesium 33mg 60mg 6%
Fats 4.69g 1.4g 5%
Potassium 512mg 637mg 4%
Saturated fat 0.868g 0.236g 3%
Monounsaturated fat 1.332g 0.162g 3%
Vitamin B6 0.3mg 0.27mg 2%
Folate 17µg 24µg 2%
Calories 147kcal 158kcal 1%
Carbs 0g 1.64g 1%
Vitamin B5 0.87mg 0.9mg 1%
Protein per 100 calories 17g 21g N/A
Calories per 10 g protein 60kcal 49kcal N/A
Weight per 100 calories 68g 63g N/A
Unsaturated / Saturated Fat ratio 3 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.274mg 0.364mg 0%
Threonine 1.074mg 1.398mg 0%
Isoleucine 1.128mg 1.414mg 0%
Leucine 1.99mg 2.287mg 0%
Lysine 2.249mg 2.427mg 0%
Methionine 0.725mg 0.733mg 0%
Phenylalanine 0.956mg 1.164mg 0%
Valine 1.262mg 1.419mg 0%
Histidine 0.721mg 0.624mg 0%
Omega-3 - EPA 0.172g 0.078g N/A
Omega-3 - DHA 0.733g 0.132g N/A
Omega-3 - DPA 0.143g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 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 +235%
Contains more WaterWater +14.9%
Contains more ProteinProtein +32.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +479.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 39% 36%
Saturated fat: Sat. Fat 0.868 g
Monounsaturated fat: Mono. Fat 1.332 g
Polyunsaturated fat: Poly. Fat 1.246 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 +722.2%
Contains more Poly. FatPolyunsaturated fat +364.9%
Contains less Sat. FatSaturated fat -72.8%

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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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.