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  6. Flatfish vs. Squid

Flatfish vs. Squid — In-Depth Nutrition Comparison

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How are flatfish and squid different?

  • Flatfish contains less vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for vitamin B12, 170% more than flatfish.
  • Flatfish contains less sodium.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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 -51.2%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +223.4%
Contains more IronIron +4613%
Contains more CopperCopper +4239.1%
Contains more ZincZinc +787.2%
Contains more PhosphorusPhosphorus +87.7%
Contains more ManganeseManganese +1129.4%
Contains more SeleniumSelenium +174.8%

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% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Squid
Squid
8
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 +52.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +6816%
Contains more Vitamin B3Vitamin B3 +71.3%
Contains more Vitamin B5Vitamin B5 +296.5%
Contains more Vitamin B6Vitamin B6 +134.8%
Contains more Vitamin B12Vitamin B12 +312.2%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Flatfish Squid DV% diff.
Vitamin B12 1.31µg 5.4µg 170%
Iron 0.23mg 10.84mg 133%
Vitamin B2 0.025mg 1.729mg 131%
Copper 0.023mg 0.998mg 108%
Selenium 32.6µg 89.6µg 104%
Cholesterol 56mg 224mg 56%
Phosphorus 309mg 580mg 39%
Protein 15.24g 32.48g 34%
Zinc 0.39mg 3.46mg 28%
Vitamin A 12µg 203µg 21%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Sodium 363mg 744mg 17%
Calcium 25mg 180mg 16%
Choline 79.9mg 15%
Potassium 197mg 637mg 13%
Vitamin B5 0.227mg 0.9mg 13%
Vitamin B6 0.115mg 0.27mg 12%
Vitamin C 0mg 8.5mg 9%
Magnesium 22mg 60mg 9%
Manganese 0.017mg 0.209mg 8%
Vitamin B3 1.278mg 2.189mg 6%
Vitamin E 0.77mg 5%
Folate 6µg 24µg 5%
Calories 86kcal 158kcal 4%
Fats 2.37g 1.4g 1%
Carbs 0g 1.64g 1%
Vitamin B1 0.026mg 0.017mg 1%
Saturated fat 0.542g 0.236g 1%
Monounsaturated fat 0.657g 0.162g 1%
Polyunsaturated fat 0.459g 0.268g 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 56kcal 49kcal N/A
Weight per 100 calories 116g 63g N/A
Unsaturated / Saturated Fat ratio 2.1 1.8 N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.364mg 0%
Threonine 0.719mg 1.398mg 0%
Isoleucine 0.754mg 1.414mg 0%
Leucine 1.335mg 2.287mg 0%
Lysine 1.561mg 2.427mg 0%
Methionine 0.56mg 0.733mg 0%
Phenylalanine 0.624mg 1.164mg 0%
Valine 0.8mg 1.419mg 0%
Histidine 0.374mg 0.624mg 0%
Omega-3 - EPA 0.168g 0.078g N/A
Omega-3 - DHA 0.132g 0.132g N/A
Omega-3 - DPA 0.034g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 +69.3%
Contains more WaterWater +32.7%
Contains more ProteinProtein +113.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 +305.6%
Contains more Poly. FatPolyunsaturated fat +71.3%
Contains less Sat. FatSaturated fat -56.5%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.