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  6. Squid vs. Catfish

Squid vs. Catfish — In-Depth Nutrition Comparison

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The main differences between squid and catfish

  • Squid is richer than catfish in selenium, iron, vitamin B2, vitamin B12, copper, phosphorus, zinc, and calcium.
  • Daily need coverage for selenium for squid is 145% higher.
  • Squid contains 39 times more iron than catfish. Squid contains 10.84mg of iron, while catfish contains 0.28mg.
  • Catfish contains less sodium.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Squid vs Catfish 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 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +74%
Contains more IronIron +3771.4%
Contains more CopperCopper +2459%
Contains more ZincZinc +496.6%
Contains more PhosphorusPhosphorus +134.8%
Contains more ManganeseManganese +1061.1%
Contains more SeleniumSelenium +805.1%
Contains less SodiumSodium -84%

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% 4.5% 0.33% 19% 6% 23% 48% 49% 41% 348% 6.3% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +1629%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin B12Vitamin B12 +94.2%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B3Vitamin B3 +16.4%
~equal in Vitamin B5 ~0.811mg

All nutrients comparison - raw data values

Nutrient Squid Catfish DV% diff.
Selenium 89.6µg 9.9µg 145%
Iron 10.84mg 0.28mg 132%
Vitamin B2 1.729mg 0.1mg 125%
Vitamin B12 5.4µg 2.78µg 109%
Copper 0.998mg 0.039mg 107%
Cholesterol 224mg 66mg 53%
Phosphorus 580mg 247mg 48%
Protein 32.48g 18.44g 28%
Sodium 744mg 119mg 27%
Zinc 3.46mg 0.58mg 26%
Vitamin A 203µg 1µg 22%
Calcium 180mg 9mg 17%
Choline 78.7mg 14%
Fats 1.4g 7.19g 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 23mg 9%
Potassium 637mg 366mg 8%
Manganese 0.209mg 0.018mg 8%
Vitamin B6 0.27mg 0.177mg 7%
Monounsaturated fat 0.162g 3.115g 7%
Polyunsaturated fat 0.268g 1.354g 7%
Vitamin E 0.97mg 6%
Saturated fat 0.236g 1.586g 6%
Folate 24µg 12µg 3%
Vitamin D 0.3µg 2%
Vitamin B3 2.189mg 2.548mg 2%
Vitamin B5 0.9mg 0.811mg 2%
Vitamin K 2.5µg 2%
Calories 158kcal 144kcal 1%
Carbs 1.64g 0g 1%
Vitamin D* 10 IU 1%
Vitamin B1 0.017mg 0.024mg 1%
Protein per 100 calories 21g 13g N/A
Calories per 10 g protein 49kcal 78kcal N/A
Weight per 100 calories 63g 69g N/A
Unsaturated / Saturated Fat ratio 1.8 2.8 N/A
Net carbs 1.64g 0g N/A
Trans fat 0.063g N/A
Tryptophan 0.364mg 0.22mg 0%
Threonine 1.398mg 0.833mg 0%
Isoleucine 1.414mg 0.82mg 0%
Leucine 2.287mg 1.396mg 0%
Lysine 2.427mg 1.677mg 0%
Methionine 0.733mg 0.539mg 0%
Phenylalanine 1.164mg 0.735mg 0%
Valine 1.419mg 0.894mg 0%
Histidine 0.624mg 0.404mg 0%
Omega-3 - EPA 0.078g 0.02g N/A
Omega-3 - DHA 0.132g 0.069g N/A
Omega-3 - DPA 0.012g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.049g 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
18% 7% 74%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more ProteinProtein +76.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
Contains more FatsFats +413.6%
Contains more WaterWater +22.1%

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
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +1822.8%
Contains more Poly. FatPolyunsaturated fat +405.2%

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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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.