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Turbot vs. Squid — In-Depth Nutrition Comparison

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Differences between turbot and squid

  • Turbot contains less iron, vitamin B2, vitamin B12, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for iron is 130% higher.
  • The amount of cholesterol in turbot is lower.

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

Infographic

Turbot 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.
Turbot
Turbot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 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 -74.2%
Contains more CalciumCalcium +682.6%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +2256.5%
Contains more CopperCopper +2023.4%
Contains more ZincZinc +1135.7%
Contains more PhosphorusPhosphorus +251.5%
Contains more ManganeseManganese +850%
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.
Turbot
Turbot
2
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 5.7% 4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Squid
Squid
7
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 B1Vitamin B1 +347.1%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more Vitamin B12Vitamin B12 +112.6%
Contains more FolateFolate +166.7%
~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 Turbot Squid DV% diff.
Iron 0.46mg 10.84mg 130%
Vitamin B2 0.097mg 1.729mg 126%
Vitamin B12 2.54µg 5.4µg 119%
Copper 0.047mg 0.998mg 106%
Selenium 46.8µg 89.6µg 78%
Phosphorus 165mg 580mg 59%
Cholesterol 62mg 224mg 54%
Zinc 0.28mg 3.46mg 29%
Sodium 192mg 744mg 24%
Protein 20.58g 32.48g 24%
Vitamin A 12µg 203µg 21%
Calcium 23mg 180mg 16%
Potassium 305mg 637mg 10%
Manganese 0.022mg 0.209mg 8%
Vitamin C 1.7mg 8.5mg 8%
Vitamin B5 0.658mg 0.9mg 5%
Vitamin B1 0.076mg 0.017mg 5%
Folate 9µg 24µg 4%
Fats 3.78g 1.4g 4%
Vitamin B3 2.679mg 2.189mg 3%
Polyunsaturated fat 0.268g 2%
Calories 122kcal 158kcal 2%
Vitamin B6 0.242mg 0.27mg 2%
Magnesium 65mg 60mg 1%
Carbs 0g 1.64g 1%
Saturated fat 0.236g 1%
Net carbs 0g 1.64g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.23mg 0.364mg 0%
Threonine 0.902mg 1.398mg 0%
Isoleucine 0.948mg 1.414mg 0%
Leucine 1.672mg 2.287mg 0%
Lysine 1.89mg 2.427mg 0%
Methionine 0.609mg 0.733mg 0%
Phenylalanine 0.803mg 1.164mg 0%
Valine 1.06mg 1.419mg 0%
Histidine 0.606mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turbot
Turbot
3
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Squid
Squid
2
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 +170%
Contains more WaterWater +15.3%
Contains more OtherOther +54.5%
Contains more ProteinProtein +57.8%
Contains more CarbsCarbs +∞%

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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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.