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  6. Squid vs. Croaker

Squid vs. Croaker — In-Depth Nutrition Comparison

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Significant differences between squid and croaker

  • The amount of vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, and zinc in squid is higher than in croaker.
  • Squid covers your daily vitamin B12 needs 138% more than croaker.
  • Croaker has 15 times less copper than squid. Squid has 0.998mg of copper, while croaker has 0.065mg.
  • Croaker contains less cholesterol.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, croaker, Atlantic, cooked, breaded, and fried.

Infographic

Squid vs Croaker 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% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +462.5%
Contains more PotassiumPotassium +87.4%
Contains more IronIron +1160.5%
Contains more CopperCopper +1435.4%
Contains more ZincZinc +565.4%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +161.3%
Contains more SeleniumSelenium +130.9%
Contains less SodiumSodium -53.2%

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
5
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% 7.7% 0% 23% 30% 81% 44% 60% 263% 0% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +782.6%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B12Vitamin B12 +157.1%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B3Vitamin B3 +96.4%
Contains more FolateFolate +41.7%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Croaker DV% diff.
Vitamin B12 5.4µg 2.1µg 138%
Iron 10.84mg 0.86mg 125%
Vitamin B2 1.729mg 0.13mg 123%
Copper 0.998mg 0.065mg 104%
Selenium 89.6µg 38.8µg 92%
Phosphorus 580mg 217mg 52%
Cholesterol 224mg 84mg 47%
Protein 32.48g 18.2g 29%
Zinc 3.46mg 0.52mg 27%
Vitamin A 203µg 23µg 20%
Polyunsaturated fat 0.268g 2.917g 18%
Fats 1.4g 12.67g 17%
Sodium 744mg 348mg 17%
Calcium 180mg 32mg 15%
Saturated fat 0.236g 3.476g 15%
Vitamin B3 2.189mg 4.3mg 13%
Monounsaturated fat 0.162g 5.32g 13%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 340mg 9%
Manganese 0.209mg 0.08mg 6%
Vitamin B1 0.017mg 0.09mg 6%
Magnesium 60mg 42mg 4%
Calories 158kcal 221kcal 3%
Vitamin B5 0.9mg 0.74mg 3%
Folate 24µg 34µg 3%
Carbs 1.64g 7.54g 2%
Fiber 0g 0.4g 2%
Vitamin B6 0.27mg 0.26mg 1%
Protein per 100 calories 21g 8.2g N/A
Calories per 10 g protein 49kcal 121kcal N/A
Weight per 100 calories 63g 45g N/A
Unsaturated / Saturated Fat ratio 1.8 2.4 N/A
Net carbs 1.64g 7.14g N/A
Tryptophan 0.364mg 0.208mg 0%
Threonine 1.398mg 0.788mg 0%
Isoleucine 1.414mg 0.847mg 0%
Leucine 2.287mg 1.48mg 0%
Lysine 2.427mg 1.571mg 0%
Methionine 0.733mg 0.525mg 0%
Phenylalanine 1.164mg 0.742mg 0%
Valine 1.419mg 0.947mg 0%
Histidine 0.624mg 0.525mg 0%
Omega-3 - EPA 0.078g 0.113g N/A
Omega-3 - DHA 0.132g 0.089g N/A
Omega-3 - DPA 0.012g 0.079g 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% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more ProteinProtein +78.5%
Contains more OtherOther +83.6%
Contains more FatsFats +805%
Contains more CarbsCarbs +359.8%
~equal in Water ~59.76g

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
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +3184%
Contains more Poly. FatPolyunsaturated fat +988.4%

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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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.