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  6. Pollock vs. Squid

Pollock vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between pollock and squid?

  • Squid has more iron, vitamin B2, copper, selenium, vitamin B12, phosphorus, zinc, and vitamin A than pollock.
  • Squid's daily need coverage for iron is 129% higher.
  • Pollock is lower in sodium.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Pollock 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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
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 more MagnesiumMagnesium +35%
Contains less SodiumSodium -43.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +1835.7%
Contains more CopperCopper +1563.3%
Contains more ZincZinc +507%
Contains more PhosphorusPhosphorus +117.2%
Contains more ManganeseManganese +1061.1%
Contains more SeleniumSelenium +103.2%

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 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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Squid
Squid
6
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 DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1094.1%
Contains more Vitamin B2Vitamin B2 +675.3%
Contains more Vitamin B5Vitamin B5 +108.3%
Contains more Vitamin B12Vitamin B12 +47.5%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Pollock Squid DV% diff.
Iron 0.56mg 10.84mg 129%
Vitamin B2 0.223mg 1.729mg 116%
Copper 0.06mg 0.998mg 104%
Selenium 44.1µg 89.6µg 83%
Vitamin B12 3.66µg 5.4µg 73%
Cholesterol 86mg 224mg 46%
Phosphorus 267mg 580mg 45%
Zinc 0.57mg 3.46mg 26%
Vitamin A 17µg 203µg 21%
Protein 23.48g 32.48g 18%
Choline 91.6mg 17%
Sodium 419mg 744mg 14%
Calcium 72mg 180mg 11%
Vitamin B3 3.949mg 2.189mg 11%
Vitamin C 0mg 8.5mg 9%
Vitamin B5 0.432mg 0.9mg 9%
Manganese 0.018mg 0.209mg 8%
Vitamin D 1.3µg 7%
Vitamin D* 51 IU 6%
Potassium 430mg 637mg 6%
Magnesium 81mg 60mg 5%
Vitamin B6 0.329mg 0.27mg 5%
Folate 3µg 24µg 5%
Vitamin B1 0.054mg 0.017mg 3%
Calories 111kcal 158kcal 2%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.583g 0.268g 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 47kcal 49kcal N/A
Weight per 100 calories 90g 63g N/A
Fats 1.18g 1.4g 0%
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.159g 0.236g 0%
Monounsaturated fat 0.134g 0.162g 0%
Tryptophan 0.263mg 0.364mg 0%
Threonine 1.029mg 1.398mg 0%
Isoleucine 1.082mg 1.414mg 0%
Leucine 1.908mg 2.287mg 0%
Lysine 2.157mg 2.427mg 0%
Methionine 0.696mg 0.733mg 0%
Phenylalanine 0.917mg 1.164mg 0%
Valine 1.21mg 1.419mg 0%
Histidine 0.691mg 0.624mg 0%
Omega-3 - EPA 0.086g 0.078g N/A
Omega-3 - DHA 0.423g 0.132g N/A
Omega-3 - DPA 0.027g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Squid
Squid
4
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 WaterWater +20.5%
Contains more ProteinProtein +38.3%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 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 less Sat. FatSaturated fat -32.6%
Contains more Poly. FatPolyunsaturated fat +117.5%
Contains more Mono. FatMonounsaturated fat +20.9%

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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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.