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  6. Squid vs. Whiting

Squid vs. Whiting — In-Depth Nutrition Comparison

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Important differences between squid and whiting

  • Whiting has less iron, vitamin B2, vitamin B12, copper, selenium, phosphorus, zinc, and vitamin B5.
  • Squid's daily need coverage for iron is 130% more.
  • Squid has 29 times more vitamin B2 than whiting. Squid has 1.729mg of vitamin B2, while whiting has 0.06mg.
  • Whiting is lower in sodium.

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

Infographic

Squid vs Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +190.3%
Contains more PotassiumPotassium +46.8%
Contains more IronIron +2481%
Contains more CopperCopper +2395%
Contains more ZincZinc +552.8%
Contains more PhosphorusPhosphorus +103.5%
Contains more ManganeseManganese +60.8%
Contains more SeleniumSelenium +118%
Contains less SodiumSodium -82.3%

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
8
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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +434.2%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +107.7%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +300%

All nutrients comparison - raw data values

Nutrient Squid Whiting DV% diff.
Iron 10.84mg 0.42mg 130%
Vitamin B2 1.729mg 0.06mg 128%
Vitamin B12 5.4µg 2.6µg 117%
Copper 0.998mg 0.04mg 106%
Selenium 89.6µg 41.1µg 88%
Cholesterol 224mg 84mg 47%
Phosphorus 580mg 285mg 42%
Zinc 3.46mg 0.53mg 27%
Sodium 744mg 132mg 27%
Protein 32.48g 23.48g 18%
Vitamin A 203µg 38µg 18%
Choline 83.3mg 15%
Vitamin B5 0.9mg 0.25mg 13%
Calcium 180mg 62mg 12%
Vitamin C 8.5mg 0mg 9%
Vitamin D* 73 IU 9%
Vitamin D 1.8µg 9%
Magnesium 60mg 27mg 8%
Vitamin B6 0.27mg 0.18mg 7%
Potassium 637mg 434mg 6%
Vitamin B1 0.017mg 0.068mg 4%
Vitamin E 0.38mg 3%
Manganese 0.209mg 0.13mg 3%
Vitamin B3 2.189mg 1.67mg 3%
Calories 158kcal 116kcal 2%
Folate 24µg 15µg 2%
Polyunsaturated fat 0.268g 0.587g 2%
Carbs 1.64g 0g 1%
Saturated fat 0.236g 0.4g 1%
Monounsaturated fat 0.162g 0.445g 1%
Protein per 100 calories 21g 20g N/A
Calories per 10 g protein 49kcal 49kcal N/A
Weight per 100 calories 63g 86g N/A
Fats 1.4g 1.69g 0%
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.364mg 0.263mg 0%
Threonine 1.398mg 1.029mg 0%
Isoleucine 1.414mg 1.082mg 0%
Leucine 2.287mg 1.908mg 0%
Lysine 2.427mg 2.156mg 0%
Methionine 0.733mg 0.695mg 0%
Phenylalanine 1.164mg 0.917mg 0%
Valine 1.419mg 1.21mg 0%
Histidine 0.624mg 0.691mg 0%
Omega-3 - EPA 0.078g 0.283g N/A
Omega-3 - DHA 0.132g 0.235g N/A
Omega-3 - DPA 0.012g 0.017g 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% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more ProteinProtein +38.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2700%
Contains more FatsFats +20.7%
Contains more WaterWater +22.2%

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% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains less Sat. FatSaturated fat -41%
Contains more Mono. FatMonounsaturated fat +174.7%
Contains more Poly. FatPolyunsaturated fat +119%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.