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  6. Squid vs. Whitefish

Squid vs. Whitefish — In-Depth Nutrition Comparison

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Important differences between squid and whitefish

  • Whitefish has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and calcium.
  • Squid's daily need coverage for vitamin B12 is 185% more.
  • Squid has 23 times more iron than whitefish. Squid has 10.84mg of iron, while whitefish has 0.47mg.
  • Whitefish is lower in sodium.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Squid vs Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +2206.4%
Contains more CopperCopper +984.8%
Contains more ZincZinc +172.4%
Contains more PhosphorusPhosphorus +67.6%
Contains more ManganeseManganese +143%
Contains more SeleniumSelenium +453.1%
Contains less SodiumSodium -91.3%

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% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +420.5%
Contains more Vitamin B2Vitamin B2 +1022.7%
Contains more Vitamin B12Vitamin B12 +462.5%
Contains more FolateFolate +41.2%
Contains more Vitamin B1Vitamin B1 +905.9%
Contains more Vitamin B3Vitamin B3 +75.7%
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 Whitefish DV% diff.
Vitamin B12 5.4µg 0.96µg 185%
Selenium 89.6µg 16.2µg 133%
Iron 10.84mg 0.47mg 130%
Vitamin B2 1.729mg 0.154mg 121%
Copper 0.998mg 0.092mg 101%
Cholesterol 224mg 77mg 49%
Phosphorus 580mg 346mg 33%
Sodium 744mg 65mg 30%
Zinc 3.46mg 1.27mg 20%
Vitamin A 203µg 39µg 18%
Polyunsaturated fat 0.268g 2.755g 17%
Protein 32.48g 24.47g 16%
Calcium 180mg 33mg 15%
Vitamin B1 0.017mg 0.171mg 13%
Vitamin B3 2.189mg 3.846mg 10%
Fats 1.4g 7.51g 9%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 406mg 7%
Vitamin B6 0.27mg 0.346mg 6%
Monounsaturated fat 0.162g 2.559g 6%
Manganese 0.209mg 0.086mg 5%
Magnesium 60mg 42mg 4%
Saturated fat 0.236g 1.162g 4%
Folate 24µg 17µg 2%
Calories 158kcal 172kcal 1%
Carbs 1.64g 0g 1%
Vitamin B5 0.9mg 0.865mg 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 49kcal 70kcal N/A
Weight per 100 calories 63g 58g N/A
Unsaturated / Saturated Fat ratio 1.8 4.6 N/A
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.274mg 0%
Threonine 1.398mg 1.073mg 0%
Isoleucine 1.414mg 1.128mg 0%
Leucine 2.287mg 1.989mg 0%
Lysine 2.427mg 2.248mg 0%
Methionine 0.733mg 0.724mg 0%
Phenylalanine 1.164mg 0.955mg 0%
Valine 1.419mg 1.261mg 0%
Histidine 0.624mg 0.721mg 0%
Omega-3 - EPA 0.078g 0.406g N/A
Omega-3 - DHA 0.132g 1.206g N/A
Omega-3 - DPA 0.012g 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more ProteinProtein +32.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +14.7%
Contains more FatsFats +436.4%
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +1479.6%
Contains more Poly. FatPolyunsaturated fat +928%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.