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  6. Squid vs. Rockfish

Squid vs. Rockfish — In-Depth Nutrition Comparison

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Significant differences between squid and rockfish

  • The amount of vitamin B12, iron, vitamin B2, copper, phosphorus, zinc, selenium, and calcium in squid is higher than in rockfish.
  • Squid covers your daily vitamin B12 needs 159% more than rockfish.
  • Rockfish has 30 times less iron than squid. Squid has 10.84mg of iron, while rockfish has 0.36mg.
  • Rockfish contains less sodium.

Specific food types used in this comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat.

Infographic

Squid vs Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +2911.1%
Contains more CopperCopper +2334.1%
Contains more ZincZinc +704.7%
Contains more PhosphorusPhosphorus +133.9%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +17.6%
Contains less SodiumSodium -88%

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
7
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% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +665%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin B12Vitamin B12 +239.6%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B3Vitamin B3 +32.3%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Rockfish DV% diff.
Vitamin B12 5.4µg 1.59µg 159%
Iron 10.84mg 0.36mg 131%
Vitamin B2 1.729mg 0.226mg 116%
Copper 0.998mg 0.041mg 106%
Cholesterol 224mg 61mg 54%
Phosphorus 580mg 248mg 47%
Zinc 3.46mg 0.43mg 28%
Sodium 744mg 89mg 28%
Selenium 89.6µg 76.2µg 24%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Vitamin A 203µg 5µg 22%
Protein 32.48g 22.23g 21%
Calcium 180mg 17mg 16%
Choline 78.7mg 14%
Vitamin B5 0.9mg 0.404mg 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.013mg 9%
Magnesium 60mg 33mg 6%
Potassium 637mg 467mg 5%
Vitamin B3 2.189mg 2.897mg 4%
Folate 24µg 10µg 4%
Vitamin E 0.44mg 3%
Calories 158kcal 109kcal 2%
Vitamin B6 0.27mg 0.241mg 2%
Carbs 1.64g 0g 1%
Vitamin B1 0.017mg 0.027mg 1%
Saturated fat 0.236g 0.42g 1%
Monounsaturated fat 0.162g 0.466g 1%
Polyunsaturated fat 0.268g 0.485g 1%
Protein per 100 calories 21g 20g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 63g 92g N/A
Fats 1.4g 1.62g 0%
Net carbs 1.64g 0g N/A
Trans fat 0.025g N/A
Tryptophan 0.364mg 0.296mg 0%
Threonine 1.398mg 1.014mg 0%
Isoleucine 1.414mg 1.06mg 0%
Leucine 2.287mg 1.835mg 0%
Lysine 2.427mg 2.188mg 0%
Methionine 0.733mg 0.707mg 0%
Phenylalanine 1.164mg 0.935mg 0%
Valine 1.419mg 1.106mg 0%
Histidine 0.624mg 0.502mg 0%
Omega-3 - EPA 0.078g 0.107g N/A
Omega-3 - DHA 0.132g 0.238g N/A
Omega-3 - DPA 0.012g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more ProteinProtein +46.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +127%
Contains more FatsFats +15.7%
Contains more WaterWater +22.2%

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% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +187.7%
Contains more Poly. FatPolyunsaturated fat +81%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.