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  6. Squid vs. Tilapia

Squid vs. Tilapia — In-Depth Nutrition Comparison

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Differences between squid and tilapia

  • Tilapia contains less vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid's daily need coverage for vitamin B12 is 148% higher.
  • Tilapia contains 24 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while tilapia contains 0.073mg.
  • The amount of sodium in tilapia is lower.

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

Infographic

Squid vs Tilapia 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% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +1471%
Contains more CopperCopper +1230.7%
Contains more ZincZinc +743.9%
Contains more PhosphorusPhosphorus +184.3%
Contains more ManganeseManganese +464.9%
Contains more SeleniumSelenium +64.7%
Contains less SodiumSodium -92.5%

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% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2268.5%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin B12Vitamin B12 +190.3%
Contains more FolateFolate +300%
Contains more Vitamin B1Vitamin B1 +447.1%
Contains more Vitamin B3Vitamin B3 +116.8%

All nutrients comparison - raw data values

Nutrient Squid Tilapia DV% diff.
Vitamin B12 5.4µg 1.86µg 148%
Iron 10.84mg 0.69mg 127%
Vitamin B2 1.729mg 0.073mg 127%
Copper 0.998mg 0.075mg 103%
Selenium 89.6µg 54.4µg 64%
Cholesterol 224mg 57mg 56%
Phosphorus 580mg 204mg 54%
Sodium 744mg 56mg 30%
Zinc 3.46mg 0.41mg 28%
Vitamin A 203µg 0µg 23%
Vitamin D* 150 IU 19%
Vitamin D 3.7µg 19%
Calcium 180mg 14mg 17%
Vitamin B3 2.189mg 4.745mg 16%
Protein 32.48g 26.15g 13%
Vitamin B6 0.27mg 0.123mg 11%
Vitamin C 8.5mg 0mg 9%
Choline 51.3mg 9%
Potassium 637mg 380mg 8%
Manganese 0.209mg 0.037mg 7%
Magnesium 60mg 34mg 6%
Vitamin B1 0.017mg 0.093mg 6%
Vitamin E 0.79mg 5%
Vitamin B5 0.9mg 0.664mg 5%
Folate 24µg 6µg 5%
Saturated fat 0.236g 0.94g 3%
Calories 158kcal 128kcal 2%
Fats 1.4g 2.65g 2%
Monounsaturated fat 0.162g 0.955g 2%
Polyunsaturated fat 0.268g 0.6g 2%
Carbs 1.64g 0g 1%
Vitamin K 0.9µg 1%
Protein per 100 calories 21g 20g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 63g 78g N/A
Unsaturated / Saturated Fat ratio 1.8 1.7 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.265mg 0%
Threonine 1.398mg 1.156mg 0%
Isoleucine 1.414mg 1.22mg 0%
Leucine 2.287mg 2.04mg 0%
Lysine 2.427mg 2.315mg 0%
Methionine 0.733mg 0.766mg 0%
Phenylalanine 1.164mg 1.05mg 0%
Valine 1.419mg 1.28mg 0%
Histidine 0.624mg 0.585mg 0%
Omega-3 - EPA 0.078g 0.005g N/A
Omega-3 - DHA 0.132g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.012g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g 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% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
Contains more FatsFats +89.3%
Contains more WaterWater +17.1%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains less Sat. FatSaturated fat -74.9%
Contains more Mono. FatMonounsaturated fat +489.5%
Contains more Poly. FatPolyunsaturated fat +123.9%

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.