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  6. Tilapia vs. Squid

Tilapia vs. Squid — In-Depth Nutrition Comparison

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Differences between tilapia and squid

  • 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.
  • The amount of cholesterol in tilapia is lower.

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

Infographic

Tilapia vs Squid infographic
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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.
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%
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%
Contains less SodiumSodium -92.5%
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%

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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +447.1%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
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
Contains more FatsFats +89.3%
Contains more WaterWater +17.1%
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%

Fat Type Comparison

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

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.