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  6. Squid vs. Grouper

Squid vs. Grouper — In-Depth Nutrition Comparison

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Differences between squid and grouper

  • Grouper contains less vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 196% higher.
  • Grouper contains 288 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while grouper contains 0.006mg.
  • The amount of sodium in grouper is lower.

The food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, grouper, mixed species, cooked, dry heat.

Infographic

Squid vs Grouper 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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +850.9%
Contains more CopperCopper +2117.8%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +305.6%
Contains more ManganeseManganese +1641.7%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -92.9%

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% 0% 17% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +306%
Contains more Vitamin B2Vitamin B2 +28716.7%
Contains more Vitamin B3Vitamin B3 +474.5%
Contains more Vitamin B12Vitamin B12 +682.6%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B6Vitamin B6 +29.6%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Grouper DV% diff.
Vitamin B12 5.4µg 0.69µg 196%
Vitamin B2 1.729mg 0.006mg 133%
Iron 10.84mg 1.14mg 121%
Copper 0.998mg 0.045mg 106%
Selenium 89.6µg 46.8µg 78%
Phosphorus 580mg 143mg 62%
Cholesterol 224mg 47mg 59%
Sodium 744mg 53mg 30%
Zinc 3.46mg 0.51mg 27%
Vitamin A 203µg 50µg 17%
Calcium 180mg 21mg 16%
Protein 32.48g 24.84g 15%
Vitamin B3 2.189mg 0.381mg 11%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.012mg 9%
Vitamin B6 0.27mg 0.35mg 6%
Magnesium 60mg 37mg 5%
Potassium 637mg 475mg 5%
Vitamin B1 0.017mg 0.081mg 5%
Folate 24µg 10µg 4%
Calories 158kcal 118kcal 2%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.87mg 1%
Polyunsaturated fat 0.268g 0.403g 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 49kcal 48kcal N/A
Weight per 100 calories 63g 85g N/A
Fats 1.4g 1.3g 0%
Net carbs 1.64g 0g N/A
Saturated fat 0.236g 0.299g 0%
Monounsaturated fat 0.162g 0.268g 0%
Tryptophan 0.364mg 0.278mg 0%
Threonine 1.398mg 1.089mg 0%
Isoleucine 1.414mg 1.145mg 0%
Leucine 2.287mg 2.019mg 0%
Lysine 2.427mg 2.282mg 0%
Methionine 0.733mg 0.735mg 0%
Phenylalanine 1.164mg 0.97mg 0%
Valine 1.419mg 1.28mg 0%
Histidine 0.624mg 0.731mg 0%
Omega-3 - EPA 0.078g 0.035g N/A
Omega-3 - DHA 0.132g 0.213g N/A
Omega-3 - DPA 0.012g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Contains more ProteinProtein +30.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +572%
Contains more WaterWater +20%
~equal in Fats ~1.3g

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
31% 28% 42%
Saturated fat: Sat. Fat 0.299 g
Monounsaturated fat: Mono. Fat 0.268 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -21.1%
Contains more Mono. FatMonounsaturated fat +65.4%
Contains more Poly. FatPolyunsaturated fat +50.4%

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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. Grouper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.