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  6. Tuna Bluefin vs. Squid

Tuna Bluefin vs. Squid — In-Depth Nutrition Comparison

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What are the differences between tuna Bluefin and squid?

  • Tuna Bluefin is higher in vitamin B12, vitamin B3, and vitamin A; however, squid is richer in iron, vitamin B2, copper, selenium, and phosphorus.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 228% more.
  • Squid contains 5 times less vitamin B3 than tuna Bluefin. Tuna Bluefin contains 10.54mg of vitamin B3, while squid contains 2.189mg.
  • Tuna Bluefin has less cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Squid
Squid
8
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 -93.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +727.5%
Contains more CopperCopper +807.3%
Contains more ZincZinc +349.4%
Contains more PhosphorusPhosphorus +77.9%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +91.5%
~equal in Magnesium ~60mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Squid
Squid
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin AVitamin A +272.9%
Contains more Vitamin B1Vitamin B1 +1535.3%
Contains more Vitamin B3Vitamin B3 +381.5%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin B12Vitamin B12 +101.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +465%
Contains more FolateFolate +1100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Squid DV% diff.
Vitamin B12 10.88µg 5.4µg 228%
Iron 1.31mg 10.84mg 119%
Vitamin B2 0.306mg 1.729mg 109%
Copper 0.11mg 0.998mg 99%
Selenium 46.8µg 89.6µg 78%
Vitamin A 757µg 203µg 62%
Cholesterol 49mg 224mg 58%
Vitamin B3 10.54mg 2.189mg 52%
Phosphorus 326mg 580mg 36%
Sodium 50mg 744mg 30%
Zinc 0.77mg 3.46mg 24%
Vitamin B1 0.278mg 0.017mg 22%
Vitamin B6 0.525mg 0.27mg 20%
Calcium 10mg 180mg 17%
Polyunsaturated fat 1.844g 0.268g 11%
Potassium 323mg 637mg 9%
Vitamin C 0mg 8.5mg 9%
Vitamin B5 1.37mg 0.9mg 9%
Manganese 0.02mg 0.209mg 8%
Fats 6.28g 1.4g 8%
Saturated fat 1.612g 0.236g 6%
Folate 2µg 24µg 6%
Monounsaturated fat 2.053g 0.162g 5%
Protein 29.91g 32.48g 5%
Calories 184kcal 158kcal 1%
Magnesium 64mg 60mg 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Tryptophan 0.335mg 0.364mg 0%
Threonine 1.311mg 1.398mg 0%
Isoleucine 1.378mg 1.414mg 0%
Leucine 2.431mg 2.287mg 0%
Lysine 2.747mg 2.427mg 0%
Methionine 0.885mg 0.733mg 0%
Phenylalanine 1.168mg 1.164mg 0%
Valine 1.541mg 1.419mg 0%
Histidine 0.88mg 0.624mg 0%
Omega-3 - EPA 0.363g 0.078g N/A
Omega-3 - DHA 1.141g 0.132g N/A
Omega-3 - DPA 0.16g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +348.6%
Contains more OtherOther +40.5%
Contains more CarbsCarbs +∞%
~equal in Protein ~32.48g
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 +1167.3%
Contains more Poly. FatPolyunsaturated fat +588.1%
Contains less Sat. FatSaturated fat -85.4%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.