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  6. Squid vs. Pollock

Squid vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between squid and pollock?

  • 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 has 17 times less copper than squid. Squid has 0.998mg of copper, while pollock has 0.06mg.
  • Pollock is lower in cholesterol.

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

Infographic

Squid vs Pollock 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.
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%
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%
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%
Contains more MagnesiumMagnesium +35%
Contains less SodiumSodium -43.7%

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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +217.6%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B6Vitamin B6 +21.9%

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.