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Abalone vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between abalone and squid

  • Abalone is higher in vitamin B5, yet squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, protein, and zinc.
  • Squid covers your daily vitamin B12 needs 196% more than abalone.
  • Abalone contains 3 times more vitamin B5 than squid. While abalone contains 2.87mg of vitamin B5, squid contains only 0.9mg.
  • The amount of cholesterol in abalone is lower.

Food varieties used in this article are Mollusks, abalone, mixed species, cooked, fried and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Abalone vs Squid infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
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 -20.6%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +124.3%
Contains more IronIron +185.3%
Contains more CopperCopper +337.7%
Contains more ZincZinc +264.2%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +73%
~equal in Magnesium ~60mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 6% 0% 0.67% 0% 55% 30% 36% 172% 35% 86% 0% 11%
Squid
Squid
7
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 +1194.1%
Contains more Vitamin B5Vitamin B5 +218.9%
Contains more Vitamin CVitamin C +372.2%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +682.6%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Abalone Squid DV% diff.
Vitamin B12 0.69µg 5.4µg 196%
Vitamin B2 0.13mg 1.729mg 123%
Iron 3.8mg 10.84mg 88%
Copper 0.228mg 0.998mg 86%
Selenium 51.8µg 89.6µg 69%
Phosphorus 217mg 580mg 52%
Cholesterol 94mg 224mg 43%
Vitamin B5 2.87mg 0.9mg 39%
Protein 19.63g 32.48g 26%
Zinc 0.95mg 3.46mg 23%
Vitamin A 2µg 203µg 22%
Vitamin B1 0.22mg 0.017mg 17%
Calcium 37mg 180mg 14%
Potassium 284mg 637mg 10%
Vitamin B6 0.15mg 0.27mg 9%
Polyunsaturated fat 1.676g 0.268g 9%
Fats 6.78g 1.4g 8%
Vitamin C 1.8mg 8.5mg 7%
Sodium 591mg 744mg 7%
Manganese 0.07mg 0.209mg 6%
Saturated fat 1.646g 0.236g 6%
Monounsaturated fat 2.741g 0.162g 6%
Carbs 11.05g 1.64g 3%
Folate 14µg 24µg 3%
Calories 189kcal 158kcal 2%
Vitamin B3 1.9mg 2.189mg 2%
Magnesium 56mg 60mg 1%
Protein per 100 calories 10g 21g N/A
Calories per 10 g protein 96kcal 49kcal N/A
Weight per 100 calories 53g 63g N/A
Unsaturated / Saturated Fat ratio 2.7 1.8 N/A
Net carbs 11.05g 1.64g N/A
Tryptophan 0.224mg 0.364mg 0%
Threonine 0.838mg 1.398mg 0%
Isoleucine 0.854mg 1.414mg 0%
Leucine 1.386mg 2.287mg 0%
Lysine 1.433mg 2.427mg 0%
Methionine 0.441mg 0.733mg 0%
Phenylalanine 0.715mg 1.164mg 0%
Valine 0.86mg 1.419mg 0%
Histidine 0.378mg 0.624mg 0%
Omega-3 (EPA) 0.054g 0.078g N/A
Omega-3 (DHA) 0.132g N/A
Omega-3 (DPA) 0.046g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 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 +384.3%
Contains more CarbsCarbs +573.8%
Contains more ProteinProtein +65.5%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 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 +1592%
Contains more Poly. FatPolyunsaturated fat +525.4%
Contains less Sat. FatSaturated fat -85.7%

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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. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.