Squid vs. Monkfish — In-Depth Nutrition Comparison

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Important differences between squid and monkfish

Monkfish has less vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium.
Squid's daily need coverage for vitamin B12 is 182% more.
Squid has 32 times more sodium than monkfish. Squid has 744mg of sodium, while monkfish has 23mg.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, monkfish, cooked, dry heat.

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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

Monkfish

Contains more MagnesiumMagnesium	+122.2%
Contains more CalciumCalcium	+1700%
Contains more PotassiumPotassium	+24.2%
Contains more IronIron	+2543.9%
Contains more CopperCopper	+2672.2%
Contains more ZincZinc	+552.8%
Contains more PhosphorusPhosphorus	+126.6%
Contains more ManganeseManganese	+574.2%
Contains more SeleniumSelenium	+91.5%

Contains less SodiumSodium

-96.9%

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

Monkfish

Contains more Vitamin CVitamin C	+750%
Contains more Vitamin AVitamin A	+1350%
Contains more Vitamin B2Vitamin B2	+2268.5%
Contains more Vitamin B5Vitamin B5	+420.2%
Contains more Vitamin B12Vitamin B12	+419.2%
Contains more FolateFolate	+200%

Contains more Vitamin B1Vitamin B1	+70.6%
Contains more Vitamin B3Vitamin B3	+16.9%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.277mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	5.4µg	1.04µg	182%
Iron	10.84mg	0.41mg	130%
Vitamin B2	1.729mg	0.073mg	127%
Copper	0.998mg	0.036mg	107%
Selenium	89.6µg	46.8µg	78%
Cholesterol	224mg	32mg	64%
Phosphorus	580mg	256mg	46%
Sodium	744mg	23mg	31%
Protein	32.48g	18.56g	28%
Zinc	3.46mg	0.53mg	27%
Vitamin A	203µg	14µg	21%
Calcium	180mg	10mg	17%
Vitamin B5	0.9mg	0.173mg	15%
Vitamin C	8.5mg	1mg	8%
Magnesium	60mg	27mg	8%
Manganese	0.209mg	0.031mg	8%
Potassium	637mg	513mg	4%
Folate	24µg	8µg	4%
Calories	158kcal	97kcal	3%
Vitamin B3	2.189mg	2.558mg	2%
Polyunsaturated fat	0.268g		2%
Fats	1.4g	1.95g	1%
Carbs	1.64g	0g	1%
Vitamin B1	0.017mg	0.029mg	1%
Vitamin B6	0.27mg	0.277mg	1%
Saturated fat	0.236g		1%
Protein per 100 calories	21g	19g	N/A
Calories per 10 g protein	49kcal	52kcal	N/A
Weight per 100 calories	63g	103g	N/A
Net carbs	1.64g	0g	N/A
Monounsaturated fat	0.162g		0%
Tryptophan	0.364mg	0.208mg	0%
Threonine	1.398mg	0.814mg	0%
Isoleucine	1.414mg	0.855mg	0%
Leucine	2.287mg	1.509mg	0%
Lysine	2.427mg	1.705mg	0%
Methionine	0.733mg	0.549mg	0%
Phenylalanine	1.164mg	0.725mg	0%
Valine	1.419mg	0.956mg	0%
Histidine	0.624mg	0.547mg	0%
Omega-3 - EPA	0.078g		N/A
Omega-3 - DHA	0.132g		N/A
Omega-3 - DPA	0.012g		N/A