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Tuna salad vs Squid as food - In-Depth Nutrition Comparison

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What are the differences between Tuna salad and Squid as food?

  • Tuna salad is higher in Vitamin B3, however Squid as food is richer in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid as food's daily need coverage for Vitamin B12 is 175% more.
  • Squid as food contains 3 times less Vitamin B3 than Tuna salad. Tuna salad contains 6.7mg of Vitamin B3, while Squid as food contains 2.189mg.
  • Tuna salad has less Cholesterol.

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

Infographic

Tuna salad 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 -46%
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -46%
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%

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 +82.4%
Contains more Vitamin B3 +206.1%
Contains more Vitamin A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
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 +82.4%
Contains more Vitamin B3 +206.1%
Contains more Vitamin A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%

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.
Tuna salad Squid as food
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Squid as food Opinion
Net carbs 9.41g 1.64g Tuna salad
Protein 16.04g 32.48g Squid as food
Fats 9.26g 1.4g Tuna salad
Carbs 9.41g 1.64g Tuna salad
Calories 187kcal 158kcal Tuna salad
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 17mg 180mg Squid as food
Iron 1mg 10.84mg Squid as food
Magnesium 19mg 60mg Squid as food
Phosphorus 178mg 580mg Squid as food
Potassium 178mg 637mg Squid as food
Sodium 402mg 744mg Tuna salad
Zinc 0.56mg 3.46mg Squid as food
Copper 0.145mg 0.998mg Squid as food
Vitamin A 97IU 675IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 2.2mg 8.5mg Squid as food
Vitamin B1 0.031mg 0.017mg Tuna salad
Vitamin B2 0.07mg 1.729mg Squid as food
Vitamin B3 6.7mg 2.189mg Tuna salad
Vitamin B5 0.26mg 0.9mg Squid as food
Vitamin B6 0.081mg 0.27mg Squid as food
Folate 8µg 24µg Squid as food
Vitamin B12 1.2µg 5.4µg Squid as food
Vitamin K µg µg
Tryptophan 0.18mg 0.364mg Squid as food
Threonine 0.701mg 1.398mg Squid as food
Isoleucine 0.739mg 1.414mg Squid as food
Leucine 1.293mg 2.287mg Squid as food
Lysine 1.457mg 2.427mg Squid as food
Methionine 0.47mg 0.733mg Squid as food
Phenylalanine 0.626mg 1.164mg Squid as food
Valine 0.824mg 1.419mg Squid as food
Histidine 0.467mg 0.624mg Squid as food
Cholesterol 13mg 224mg Tuna salad
Trans Fat g g
Saturated Fat 1.544g 0.236g Squid as food
Monounsaturated Fat 2.887g 0.162g Tuna salad
Polyunsaturated fat 4.122g 0.268g Tuna salad

Which food is preferable for your diet?

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

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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
29
Tuna salad
110
Squid as food
Mineral Summary Score
33
Tuna salad
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
96%
Tuna salad
195%
Squid as food
Carbohydrates
9%
Tuna salad
2%
Squid as food
Fats
43%
Tuna salad
6%
Squid as food

Comparison summary

Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 342mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 211mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.308g)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.