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Sea bass vs. Squid — In-Depth Nutrition Comparison

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What are the differences between sea bass and squid?

  • The amount of vitamin B2, iron, copper, selenium, phosphorus, vitamin B12, zinc, and calcium in squid is higher than in sea bass.
  • Squid's daily need coverage for vitamin B2 is 130% more.
  • Sea bass has less cholesterol.

We used Fish, bass, striped, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Squid
Squid
9
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 -88.2%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +94.2%
Contains more IronIron +903.7%
Contains more CopperCopper +2395%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +128.3%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%

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% 0% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Squid
Squid
5
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 +576.5%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +554.8%
Contains more Vitamin B2Vitamin B2 +4573%
Contains more Vitamin B12Vitamin B12 +22.4%
Contains more FolateFolate +140%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sea bass Squid DV% diff.
Vitamin B2 0.037mg 1.729mg 130%
Iron 1.08mg 10.84mg 122%
Copper 0.04mg 0.998mg 106%
Selenium 46.8µg 89.6µg 78%
Phosphorus 254mg 580mg 47%
Vitamin B12 4.41µg 5.4µg 41%
Cholesterol 103mg 224mg 40%
Sodium 88mg 744mg 29%
Zinc 0.51mg 3.46mg 27%
Protein 22.73g 32.48g 20%
Vitamin A 31µg 203µg 19%
Calcium 19mg 180mg 16%
Vitamin C 0mg 8.5mg 9%
Potassium 328mg 637mg 9%
Manganese 0.019mg 0.209mg 8%
Vitamin B1 0.115mg 0.017mg 8%
Vitamin B6 0.346mg 0.27mg 6%
Polyunsaturated fat 1.005g 0.268g 5%
Folate 10µg 24µg 4%
Calories 124kcal 158kcal 2%
Fats 2.99g 1.4g 2%
Magnesium 51mg 60mg 2%
Vitamin B3 2.558mg 2.189mg 2%
Saturated fat 0.65g 0.236g 2%
Monounsaturated fat 0.846g 0.162g 2%
Carbs 0g 1.64g 1%
Vitamin B5 0.865mg 0.9mg 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 55kcal 49kcal N/A
Weight per 100 calories 81g 63g N/A
Unsaturated / Saturated Fat ratio 2.8 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.255mg 0.364mg 0%
Threonine 0.997mg 1.398mg 0%
Isoleucine 1.047mg 1.414mg 0%
Leucine 1.848mg 2.287mg 0%
Lysine 2.088mg 2.427mg 0%
Methionine 0.673mg 0.733mg 0%
Phenylalanine 0.887mg 1.164mg 0%
Valine 1.171mg 1.419mg 0%
Histidine 0.669mg 0.624mg 0%
Omega-3 - EPA 0.217g 0.078g N/A
Omega-3 - DHA 0.75g 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Squid
Squid
3
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 +113.6%
Contains more WaterWater +20%
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +265.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +422.2%
Contains more Poly. FatPolyunsaturated fat +275%
Contains less Sat. FatSaturated fat -63.7%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.