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  6. Squid vs. Sea bass

Squid vs. Sea bass — In-Depth Nutrition Comparison

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What are the differences between squid and sea bass?

  • The amount of vitamin B2, iron, copper, selenium, phosphorus, vitamin B12, zinc, and calcium in squid is higher than in sea bass.
  • Squid's daily need coverage for vitamin B2 is 130% more.
  • Sea bass contains 25 times less copper than squid. Squid contains 0.998mg of copper, while sea bass contains 0.04mg.
  • Sea bass has less sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, bass, striped, cooked, dry heat types in this article.

Infographic

Squid vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +94.2%
Contains more IronIron +903.7%
Contains more CopperCopper +2395%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +128.3%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -88.2%

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% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +554.8%
Contains more Vitamin B2Vitamin B2 +4573%
Contains more Vitamin B12Vitamin B12 +22.4%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +576.5%
Contains more Vitamin B3Vitamin B3 +16.9%
Contains more Vitamin B6Vitamin B6 +28.1%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Sea bass DV% diff.
Vitamin B2 1.729mg 0.037mg 130%
Iron 10.84mg 1.08mg 122%
Copper 0.998mg 0.04mg 106%
Selenium 89.6µg 46.8µg 78%
Phosphorus 580mg 254mg 47%
Vitamin B12 5.4µg 4.41µg 41%
Cholesterol 224mg 103mg 40%
Sodium 744mg 88mg 29%
Zinc 3.46mg 0.51mg 27%
Protein 32.48g 22.73g 20%
Vitamin A 203µg 31µg 19%
Calcium 180mg 19mg 16%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 328mg 9%
Manganese 0.209mg 0.019mg 8%
Vitamin B1 0.017mg 0.115mg 8%
Vitamin B6 0.27mg 0.346mg 6%
Polyunsaturated fat 0.268g 1.005g 5%
Folate 24µg 10µg 4%
Calories 158kcal 124kcal 2%
Fats 1.4g 2.99g 2%
Magnesium 60mg 51mg 2%
Vitamin B3 2.189mg 2.558mg 2%
Saturated fat 0.236g 0.65g 2%
Monounsaturated fat 0.162g 0.846g 2%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.865mg 1%
Protein per 100 calories 21g 18g N/A
Calories per 10 g protein 49kcal 55kcal N/A
Weight per 100 calories 63g 81g N/A
Unsaturated / Saturated Fat ratio 1.8 2.8 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.255mg 0%
Threonine 1.398mg 0.997mg 0%
Isoleucine 1.414mg 1.047mg 0%
Leucine 2.287mg 1.848mg 0%
Lysine 2.427mg 2.088mg 0%
Methionine 0.733mg 0.673mg 0%
Phenylalanine 1.164mg 0.887mg 0%
Valine 1.419mg 1.171mg 0%
Histidine 0.624mg 0.669mg 0%
Omega-3 - EPA 0.078g 0.217g N/A
Omega-3 - DHA 0.132g 0.75g N/A
Omega-3 - DPA 0.012g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +265.2%
Contains more FatsFats +113.6%
Contains more WaterWater +20%

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% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Mono. FatMonounsaturated fat +422.2%
Contains more Poly. FatPolyunsaturated fat +275%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.