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Whiting vs. Squid — In-Depth Nutrition Comparison

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Important differences between Whiting and Squid

  • Whiting has less Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid's daily need coverage for Iron is 130% more.
  • Whiting is lower in Cholesterol.

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

Infographic

Whiting 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.
:
9
Squid
Contains less Sodium -82.3%
Contains more Calcium +190.3%
Contains more Iron +2481%
Contains more Magnesium +122.2%
Contains more Phosphorus +103.5%
Contains more Potassium +46.8%
Contains more Zinc +552.8%
Contains more Copper +2395%
Contains more Manganese +60.8%
Contains more Selenium +118%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -82.3%
Contains more Calcium +190.3%
Contains more Iron +2481%
Contains more Magnesium +122.2%
Contains more Phosphorus +103.5%
Contains more Potassium +46.8%
Contains more Zinc +552.8%
Contains more Copper +2395%
Contains more Manganese +60.8%
Contains more Selenium +118%

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.
:
8
Squid
Contains more Vitamin B1 +300%
Contains more Vitamin A +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2781.7%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +50%
Contains more Folate +60%
Contains more Vitamin B12 +107.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0% 0%
Contains more Vitamin B1 +300%
Contains more Vitamin A +427.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2781.7%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +50%
Contains more Folate +60%
Contains more Vitamin B12 +107.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Squid
Contains more Fats +20.7%
Contains more Water +22.2%
Contains more Protein +38.3%
Contains more Carbs +∞%
Contains more Other +2700%
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
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 +20.7%
Contains more Water +22.2%
Contains more Protein +38.3%
Contains more Carbs +∞%
Contains more Other +2700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Squid
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +119%
Contains less Saturated Fat -41%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +174.7%
Contains more Polyunsaturated fat +119%
Contains less Saturated Fat -41%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Squid
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 Whiting Squid Opinion
Net carbs 0g 1.64g Squid
Protein 23.48g 32.48g Squid
Fats 1.69g 1.4g Whiting
Carbs 0g 1.64g Squid
Calories 116kcal 158kcal Squid
Calcium 62mg 180mg Squid
Iron 0.42mg 10.84mg Squid
Magnesium 27mg 60mg Squid
Phosphorus 285mg 580mg Squid
Potassium 434mg 637mg Squid
Sodium 132mg 744mg Whiting
Zinc 0.53mg 3.46mg Squid
Copper 0.04mg 0.998mg Squid
Manganese 0.13mg 0.209mg Squid
Selenium 41.1µg 89.6µg Squid
Vitamin A 128IU 675IU Squid
Vitamin A RAE 38µg 203µg Squid
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.068mg 0.017mg Whiting
Vitamin B2 0.06mg 1.729mg Squid
Vitamin B3 1.67mg 2.189mg Squid
Vitamin B5 0.25mg 0.9mg Squid
Vitamin B6 0.18mg 0.27mg Squid
Folate 15µg 24µg Squid
Vitamin B12 2.6µg 5.4µg Squid
Choline 83.3mg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.364mg Squid
Threonine 1.029mg 1.398mg Squid
Isoleucine 1.082mg 1.414mg Squid
Leucine 1.908mg 2.287mg Squid
Lysine 2.156mg 2.427mg Squid
Methionine 0.695mg 0.733mg Squid
Phenylalanine 0.917mg 1.164mg Squid
Valine 1.21mg 1.419mg Squid
Histidine 0.691mg 0.624mg Whiting
Cholesterol 84mg 224mg Whiting
Saturated Fat 0.4g 0.236g Squid
Omega-3 - DHA 0.235g 0.132g Whiting
Omega-3 - EPA 0.283g 0.078g Whiting
Omega-3 - DPA 0.017g 0.012g Whiting
Monounsaturated Fat 0.445g 0.162g Whiting
Polyunsaturated fat 0.587g 0.268g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Squid
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
44%
Whiting
102%
Squid
Minerals Daily Need Coverage Score
50%
Whiting
185%
Squid

Comparison summary

Which food contains less Sodium?
Whiting
Whiting contains less Sodium (difference - 612mg)
Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid 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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.