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Squid vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between squid and beef?

  • Squid is richer in selenium, vitamin B2, copper, iron, vitamin B12, and phosphorus, while beef is higher in vitamin B6 and vitamin B3.
  • Squid's daily need coverage for selenium is 117% higher.
  • Beef has 14 times less sodium than squid. Squid has 744mg of sodium, while beef has 54mg.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Squid vs Beef 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%
Beef
Beef
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +1284.6%
Contains more PotassiumPotassium +81%
Contains more IronIron +256.6%
Contains more CopperCopper +928.9%
Contains more PhosphorusPhosphorus +123.9%
Contains more ManganeseManganese +2222.2%
Contains more SeleniumSelenium +252.8%
Contains less SodiumSodium -92.7%
~equal in Zinc ~3.7mg

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%
Beef
Beef
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 0% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +332.3%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin B12Vitamin B12 +28.3%
Contains more FolateFolate +242.9%
Contains more Vitamin B1Vitamin B1 +335.3%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B6Vitamin B6 +147.8%

All nutrients comparison - raw data values

Nutrient Squid Beef DV% diff.
Selenium 89.6µg 25.4µg 117%
Vitamin B2 1.729mg 0.4mg 102%
Copper 0.998mg 0.097mg 100%
Iron 10.84mg 3.04mg 98%
Vitamin B12 5.4µg 4.21µg 50%
Cholesterol 224mg 85mg 46%
Phosphorus 580mg 259mg 46%
Vitamin B6 0.27mg 0.669mg 31%
Sodium 744mg 54mg 30%
Vitamin A 203µg 2µg 22%
Vitamin B3 2.189mg 5.76mg 22%
Calcium 180mg 13mg 17%
Choline 75.6mg 14%
Magnesium 60mg 14mg 11%
Saturated fat 0.236g 2.595g 11%
Protein 32.48g 27.55g 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.009mg 9%
Fats 1.4g 6.54g 8%
Potassium 637mg 352mg 8%
Vitamin B5 0.9mg 0.481mg 8%
Monounsaturated fat 0.162g 2.734g 6%
Vitamin B1 0.017mg 0.074mg 5%
Folate 24µg 7µg 4%
Zinc 3.46mg 3.7mg 2%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.268g 0.532g 2%
Calories 158kcal 169kcal 1%
Carbs 1.64g 0g 1%
Vitamin D 0.1µg 1%
Vitamin K 1.6µg 1%
Protein per 100 calories 21g 16g N/A
Calories per 10 g protein 49kcal 61kcal N/A
Weight per 100 calories 63g 59g N/A
Unsaturated / Saturated Fat ratio 1.8 1.3 N/A
Net carbs 1.64g 0g N/A
Vitamin D* 3 IU 0%
Trans fat 0.375g N/A
Tryptophan 0.364mg 0.359mg 0%
Threonine 1.398mg 1.534mg 0%
Isoleucine 1.414mg 1.52mg 0%
Leucine 2.287mg 2.833mg 0%
Lysine 2.427mg 3.178mg 0%
Methionine 0.733mg 0.871mg 0%
Phenylalanine 1.164mg 1.299mg 0%
Valine 1.419mg 1.603mg 0%
Histidine 0.624mg 1.244mg 0%
Omega-3 - EPA 0.078g 0.002g N/A
Omega-3 - DHA 0.132g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.012g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1580%
Contains more FatsFats +367.1%
~equal in Water ~65.71g

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
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +1587.7%
Contains more Poly. FatPolyunsaturated fat +98.5%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.