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  6. Squid vs. Swordfish

Squid vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between squid and swordfish

  • Squid has more vitamin B12, iron, vitamin B2, copper, phosphorus, and selenium; however, swordfish is richer in vitamin B3 and vitamin B6.
  • Squid covers your daily vitamin B12 needs 158% more than swordfish.
  • Swordfish has 27 times less vitamin B2 than squid. Squid has 1.729mg of vitamin B2, while swordfish has 0.063mg.
  • Swordfish contains less sodium.

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

Infographic

Squid vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +2308.9%
Contains more CopperCopper +2069.6%
Contains more ZincZinc +343.6%
Contains more PhosphorusPhosphorus +90.8%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +30.8%
Contains less SodiumSodium -87%

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% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +372.1%
Contains more Vitamin B2Vitamin B2 +2644.4%
Contains more Vitamin B5Vitamin B5 +115.8%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more FolateFolate +1100%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B3Vitamin B3 +322.8%
Contains more Vitamin B6Vitamin B6 +127.8%

All nutrients comparison - raw data values

Nutrient Squid Swordfish DV% diff.
Vitamin B12 5.4µg 1.62µg 158%
Iron 10.84mg 0.45mg 130%
Vitamin B2 1.729mg 0.063mg 128%
Copper 0.998mg 0.046mg 106%
Vitamin D* 666 IU 83%
Vitamin D 16.6µg 83%
Cholesterol 224mg 78mg 49%
Vitamin B3 2.189mg 9.254mg 44%
Phosphorus 580mg 304mg 39%
Selenium 89.6µg 68.5µg 38%
Sodium 744mg 97mg 28%
Vitamin B6 0.27mg 0.615mg 27%
Zinc 3.46mg 0.78mg 24%
Protein 32.48g 23.45g 18%
Vitamin A 203µg 43µg 18%
Calcium 180mg 6mg 17%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Fats 1.4g 7.93g 10%
Vitamin B5 0.9mg 0.417mg 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.013mg 9%
Saturated fat 0.236g 1.911g 8%
Monounsaturated fat 0.162g 3.544g 8%
Polyunsaturated fat 0.268g 1.368g 7%
Magnesium 60mg 35mg 6%
Vitamin B1 0.017mg 0.089mg 6%
Folate 24µg 2µg 6%
Potassium 637mg 499mg 4%
Calories 158kcal 172kcal 1%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 49kcal 73kcal N/A
Weight per 100 calories 63g 58g N/A
Unsaturated / Saturated Fat ratio 1.8 2.6 N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.364mg 0.265mg 0%
Threonine 1.398mg 1.035mg 0%
Isoleucine 1.414mg 1.088mg 0%
Leucine 2.287mg 1.919mg 0%
Lysine 2.427mg 2.168mg 0%
Methionine 0.733mg 0.699mg 0%
Phenylalanine 1.164mg 0.922mg 0%
Valine 1.419mg 1.216mg 0%
Histidine 0.624mg 0.695mg 0%
Omega-3 - EPA 0.078g 0.127g N/A
Omega-3 - DHA 0.132g 0.772g N/A
Omega-3 - DPA 0.012g 0.168g N/A
Omega-6 - Eicosadienoic acid 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +38.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +833.3%
Contains more FatsFats +466.4%
Contains more WaterWater +11.7%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +2087.7%
Contains more Poly. FatPolyunsaturated fat +410.4%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.