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  6. Squid vs. Bluefish

Squid vs. Bluefish — In-Depth Nutrition Comparison

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How are squid and bluefish different?

  • Squid has more iron, vitamin B2, copper, selenium, phosphorus, and zinc; however, bluefish is richer in vitamin B12 and vitamin B3.
  • Squid covers your daily need for iron, 128% more than bluefish.
  • Squid has 18 times more vitamin B2 than bluefish. Squid has 1.729mg of vitamin B2, while bluefish has 0.097mg.
  • Bluefish contains less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, bluefish, cooked, dry heat types were used in this article.

Infographic

Squid vs Bluefish 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +33.5%
Contains more IronIron +1648.4%
Contains more CopperCopper +1367.6%
Contains more ZincZinc +232.7%
Contains more PhosphorusPhosphorus +99.3%
Contains more ManganeseManganese +674.1%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -89.7%

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
4
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% 0% 46% 0% 17% 22% 136% 57% 107% 778% 0% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +47.1%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B3Vitamin B3 +231.1%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin B12Vitamin B12 +15.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.955mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Bluefish DV% diff.
Iron 10.84mg 0.62mg 128%
Vitamin B2 1.729mg 0.097mg 126%
Copper 0.998mg 0.068mg 103%
Selenium 89.6µg 46.8µg 78%
Cholesterol 224mg 76mg 49%
Phosphorus 580mg 291mg 41%
Vitamin B12 5.4µg 6.22µg 34%
Vitamin B3 2.189mg 7.247mg 32%
Sodium 744mg 77mg 29%
Zinc 3.46mg 1.04mg 22%
Calcium 180mg 9mg 17%
Vitamin B6 0.27mg 0.464mg 15%
Protein 32.48g 25.69g 14%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.027mg 8%
Vitamin A 203µg 138µg 7%
Polyunsaturated fat 0.268g 1.358g 7%
Fats 1.4g 5.44g 6%
Folate 24µg 2µg 6%
Potassium 637mg 477mg 5%
Monounsaturated fat 0.162g 2.297g 5%
Magnesium 60mg 42mg 4%
Vitamin B1 0.017mg 0.067mg 4%
Saturated fat 0.236g 1.172g 4%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.955mg 1%
Calories 158kcal 159kcal 0%
Protein per 100 calories 21g 16g N/A
Calories per 10 g protein 49kcal 62kcal N/A
Weight per 100 calories 63g 63g N/A
Unsaturated / Saturated Fat ratio 1.8 3.1 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.288mg 0%
Threonine 1.398mg 1.126mg 0%
Isoleucine 1.414mg 1.184mg 0%
Leucine 2.287mg 2.088mg 0%
Lysine 2.427mg 2.36mg 0%
Methionine 0.733mg 0.76mg 0%
Phenylalanine 1.164mg 1.003mg 0%
Valine 1.419mg 1.324mg 0%
Histidine 0.624mg 0.756mg 0%
Omega-3 - EPA 0.078g 0.323g N/A
Omega-3 - DHA 0.132g 0.665g N/A
Omega-3 - DPA 0.012g 0.079g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +∞%
Contains more FatsFats +288.6%
Contains more OtherOther +85.4%
~equal in Water ~62.64g

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
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +1317.9%
Contains more Poly. FatPolyunsaturated fat +406.7%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.