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  6. Squid vs. Sablefish

Squid vs. Sablefish — In-Depth Nutrition Comparison

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What are the differences between squid and sablefish?

  • The amount of vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc in squid is higher than in sablefish.
  • Squid's daily need coverage for vitamin B12 is 165% more.
  • Sablefish contains 36 times less copper than squid. Squid contains 0.998mg of copper, while sablefish contains 0.028mg.
  • Sablefish has less sodium.

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

Infographic

Squid vs Sablefish 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
8
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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +561%
Contains more CopperCopper +3464.3%
Contains more ZincZinc +743.9%
Contains more PhosphorusPhosphorus +169.8%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%
Contains more MagnesiumMagnesium +18.3%
Contains less SodiumSodium -90.3%

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% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +99%
Contains more Vitamin B2Vitamin B2 +1403.5%
Contains more Vitamin B12Vitamin B12 +275%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +617.6%
Contains more Vitamin B3Vitamin B3 +134.3%
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 Sablefish DV% diff.
Vitamin B12 5.4µg 1.44µg 165%
Vitamin B2 1.729mg 0.115mg 124%
Iron 10.84mg 1.64mg 115%
Copper 0.998mg 0.028mg 108%
Selenium 89.6µg 46.8µg 78%
Cholesterol 224mg 63mg 54%
Phosphorus 580mg 215mg 52%
Protein 32.48g 17.19g 31%
Sodium 744mg 72mg 29%
Fats 1.4g 19.62g 28%
Zinc 3.46mg 0.41mg 28%
Monounsaturated fat 0.162g 10.328g 25%
Vitamin B3 2.189mg 5.128mg 18%
Saturated fat 0.236g 4.099g 18%
Polyunsaturated fat 0.268g 2.618g 16%
Calcium 180mg 45mg 14%
Vitamin A 203µg 102µg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B1 0.017mg 0.122mg 9%
Manganese 0.209mg 0.019mg 8%
Vitamin B6 0.27mg 0.346mg 6%
Calories 158kcal 250kcal 5%
Potassium 637mg 459mg 5%
Magnesium 60mg 71mg 3%
Folate 24µg 17µg 2%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.865mg 1%
Protein per 100 calories 21g 6.9g N/A
Calories per 10 g protein 49kcal 145kcal N/A
Weight per 100 calories 63g 40g N/A
Unsaturated / Saturated Fat ratio 1.8 3.2 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.193mg 0%
Threonine 1.398mg 0.754mg 0%
Isoleucine 1.414mg 0.792mg 0%
Leucine 2.287mg 1.397mg 0%
Lysine 2.427mg 1.579mg 0%
Methionine 0.733mg 0.509mg 0%
Phenylalanine 1.164mg 0.671mg 0%
Valine 1.419mg 0.886mg 0%
Histidine 0.624mg 0.506mg 0%
Omega-3 - EPA 0.078g 0.867g N/A
Omega-3 - DHA 0.132g 0.92g N/A
Omega-3 - DPA 0.012g 0.216g 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
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +88.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +888.2%
Contains more FatsFats +1301.4%
~equal in Water ~62.85g

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
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +6275.3%
Contains more Poly. FatPolyunsaturated fat +876.9%

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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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.