Squid vs. Turbot — In-Depth Nutrition Comparison

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Differences between squid and turbot

Turbot contains less iron, vitamin B2, vitamin B12, copper, selenium, phosphorus, zinc, and calcium than squid.
Squid's daily need coverage for iron is 130% higher.
Turbot contains 21 times less copper than squid. Squid contains 0.998mg of copper, while turbot contains 0.047mg.
The amount of sodium in turbot is lower.

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

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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

Turbot

Contains more CalciumCalcium	+682.6%
Contains more PotassiumPotassium	+108.9%
Contains more IronIron	+2256.5%
Contains more CopperCopper	+2023.4%
Contains more ZincZinc	+1135.7%
Contains more PhosphorusPhosphorus	+251.5%
Contains more ManganeseManganese	+850%
Contains more SeleniumSelenium	+91.5%

Contains less SodiumSodium

-74.2%

~equal in Magnesium ~65mg

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

Turbot

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin AVitamin A	+1591.7%
Contains more Vitamin B2Vitamin B2	+1682.5%
Contains more Vitamin B5Vitamin B5	+36.8%
Contains more Vitamin B6Vitamin B6	+11.6%
Contains more Vitamin B12Vitamin B12	+112.6%
Contains more FolateFolate	+166.7%

Contains more Vitamin B1Vitamin B1	+347.1%
Contains more Vitamin B3Vitamin B3	+22.4%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	10.84mg	0.46mg	130%
Vitamin B2	1.729mg	0.097mg	126%
Vitamin B12	5.4µg	2.54µg	119%
Copper	0.998mg	0.047mg	106%
Selenium	89.6µg	46.8µg	78%
Phosphorus	580mg	165mg	59%
Cholesterol	224mg	62mg	54%
Zinc	3.46mg	0.28mg	29%
Protein	32.48g	20.58g	24%
Sodium	744mg	192mg	24%
Vitamin A	203µg	12µg	21%
Calcium	180mg	23mg	16%
Potassium	637mg	305mg	10%
Vitamin C	8.5mg	1.7mg	8%
Manganese	0.209mg	0.022mg	8%
Vitamin B1	0.017mg	0.076mg	5%
Vitamin B5	0.9mg	0.658mg	5%
Fats	1.4g	3.78g	4%
Folate	24µg	9µg	4%
Vitamin B3	2.189mg	2.679mg	3%
Calories	158kcal	122kcal	2%
Vitamin B6	0.27mg	0.242mg	2%
Polyunsaturated fat	0.268g		2%
Carbs	1.64g	0g	1%
Magnesium	60mg	65mg	1%
Saturated fat	0.236g		1%
Protein per 100 calories	21g	17g	N/A
Calories per 10 g protein	49kcal	59kcal	N/A
Weight per 100 calories	63g	82g	N/A
Unsaturated / Saturated Fat ratio	1.8		N/A
Net carbs	1.64g	0g	N/A
Monounsaturated fat	0.162g		0%
Tryptophan	0.364mg	0.23mg	0%
Threonine	1.398mg	0.902mg	0%
Isoleucine	1.414mg	0.948mg	0%
Leucine	2.287mg	1.672mg	0%
Lysine	2.427mg	1.89mg	0%
Methionine	0.733mg	0.609mg	0%
Phenylalanine	1.164mg	0.803mg	0%
Valine	1.419mg	1.06mg	0%
Histidine	0.624mg	0.606mg	0%
Omega-3 - EPA	0.078g		N/A
Omega-3 - DHA	0.132g		N/A
Omega-3 - DPA	0.012g		N/A