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  6. Monkfish vs. Squid

Monkfish vs. Squid — In-Depth Nutrition Comparison

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Important differences between monkfish and squid

  • Monkfish has less vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium.
  • Squid's daily need coverage for vitamin B12 is 182% more.
  • Monkfish is lower in cholesterol.

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

Infographic

Monkfish 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 19% 3% 45% 15% 12% 14% 110% 3% 4% 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 -96.9%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +2543.9%
Contains more CopperCopper +2672.2%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +126.6%
Contains more ManganeseManganese +574.2%
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 3.3% 0% 4.7% 0% 7.3% 17% 48% 10% 64% 130% 0% 6%
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 B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +2268.5%
Contains more Vitamin B5Vitamin B5 +420.2%
Contains more Vitamin B12Vitamin B12 +419.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.27mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Monkfish Squid DV% diff.
Vitamin B12 1.04µg 5.4µg 182%
Iron 0.41mg 10.84mg 130%
Vitamin B2 0.073mg 1.729mg 127%
Copper 0.036mg 0.998mg 107%
Selenium 46.8µg 89.6µg 78%
Cholesterol 32mg 224mg 64%
Phosphorus 256mg 580mg 46%
Sodium 23mg 744mg 31%
Protein 18.56g 32.48g 28%
Zinc 0.53mg 3.46mg 27%
Vitamin A 14µg 203µg 21%
Calcium 10mg 180mg 17%
Vitamin B5 0.173mg 0.9mg 15%
Vitamin C 1mg 8.5mg 8%
Magnesium 27mg 60mg 8%
Manganese 0.031mg 0.209mg 8%
Potassium 513mg 637mg 4%
Folate 8µg 24µg 4%
Calories 97kcal 158kcal 3%
Vitamin B3 2.558mg 2.189mg 2%
Polyunsaturated fat 0.268g 2%
Fats 1.95g 1.4g 1%
Carbs 0g 1.64g 1%
Vitamin B1 0.029mg 0.017mg 1%
Vitamin B6 0.277mg 0.27mg 1%
Saturated fat 0.236g 1%
Protein per 100 calories 19g 21g N/A
Calories per 10 g protein 52kcal 49kcal N/A
Weight per 100 calories 103g 63g N/A
Net carbs 0g 1.64g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.208mg 0.364mg 0%
Threonine 0.814mg 1.398mg 0%
Isoleucine 0.855mg 1.414mg 0%
Leucine 1.509mg 2.287mg 0%
Lysine 1.705mg 2.427mg 0%
Methionine 0.549mg 0.733mg 0%
Phenylalanine 0.725mg 1.164mg 0%
Valine 0.956mg 1.419mg 0%
Histidine 0.547mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 +39.3%
Contains more WaterWater +28.5%
Contains more ProteinProtein +75%
Contains more CarbsCarbs +∞%
Contains more OtherOther +242.9%

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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. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.