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  6. Squid vs. Snapper

Squid vs. Snapper — In-Depth Nutrition Comparison

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Differences between squid and snapper

  • Squid has more vitamin B2, iron, copper, vitamin B12, selenium, phosphorus, and zinc, while snapper has more vitamin B6.
  • Squid's daily need coverage for vitamin B2 is 133% higher.
  • Snapper contains 45 times less iron than squid. Squid contains 10.84mg of iron, while snapper contains 0.24mg.
  • The amount of sodium in snapper is lower.

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

Infographic

Squid vs Snapper 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% 12% 46% 9% 15% 12% 86% 7.4% 2.2% 267%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +22%
Contains more IronIron +4416.7%
Contains more CopperCopper +2069.6%
Contains more ZincZinc +686.4%
Contains more PhosphorusPhosphorus +188.6%
Contains more ManganeseManganese +1129.4%
Contains more SeleniumSelenium +82.9%
Contains less SodiumSodium -92.3%

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
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 5.3% 0% 12% 0% 13% 0.92% 6.5% 52% 106% 438% 0% 4.5%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin B2Vitamin B2 +43125%
Contains more Vitamin B3Vitamin B3 +532.7%
Contains more Vitamin B12Vitamin B12 +54.3%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B6Vitamin B6 +70.4%
~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 Snapper DV% diff.
Iron 10.84mg 0.24mg 133%
Vitamin B2 1.729mg 0.004mg 133%
Copper 0.998mg 0.046mg 106%
Vitamin B12 5.4µg 3.5µg 79%
Selenium 89.6µg 49µg 74%
Cholesterol 224mg 47mg 59%
Phosphorus 580mg 201mg 54%
Sodium 744mg 57mg 30%
Zinc 3.46mg 0.44mg 27%
Vitamin A 203µg 35µg 19%
Vitamin B6 0.27mg 0.46mg 15%
Calcium 180mg 40mg 14%
Protein 32.48g 26.3g 12%
Vitamin B3 2.189mg 0.346mg 12%
Vitamin C 8.5mg 1.6mg 8%
Manganese 0.209mg 0.017mg 8%
Magnesium 60mg 37mg 5%
Folate 24µg 6µg 5%
Potassium 637mg 522mg 3%
Vitamin B1 0.017mg 0.053mg 3%
Calories 158kcal 128kcal 2%
Polyunsaturated fat 0.268g 0.588g 2%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.87mg 1%
Saturated fat 0.236g 0.365g 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 63g 78g N/A
Fats 1.4g 1.72g 0%
Net carbs 1.64g 0g N/A
Monounsaturated fat 0.162g 0.322g 0%
Tryptophan 0.364mg 0.294mg 0%
Threonine 1.398mg 1.153mg 0%
Isoleucine 1.414mg 1.212mg 0%
Leucine 2.287mg 2.137mg 0%
Lysine 2.427mg 2.415mg 0%
Methionine 0.733mg 0.778mg 0%
Phenylalanine 1.164mg 1.027mg 0%
Valine 1.419mg 1.355mg 0%
Histidine 0.624mg 0.774mg 0%
Omega-3 - EPA 0.078g 0.048g N/A
Omega-3 - DHA 0.132g 0.273g N/A
Omega-3 - DPA 0.012g 0.022g 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
26% 2% 70%
Protein: 26.3 g
Fats: 1.72 g
Carbs: 0 g
Water: 70.35 g
Other: 1.63 g
Contains more ProteinProtein +23.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +106.1%
Contains more FatsFats +22.9%
Contains more WaterWater +15.1%

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
29% 25% 46%
Saturated fat: Sat. Fat 0.365 g
Monounsaturated fat: Mono. Fat 0.322 g
Polyunsaturated fat: Poly. Fat 0.588 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +98.8%
Contains more Poly. FatPolyunsaturated fat +119.4%

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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. Snapper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173699/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.