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  6. Whitefish vs. Squid

Whitefish vs. Squid — In-Depth Nutrition Comparison

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Important differences between whitefish and squid

  • 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.
  • Whitefish is lower in cholesterol.

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

Infographic

Whitefish vs Squid 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.
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%
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 -91.3%
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%

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% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
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%
Contains more Vitamin B1Vitamin B1 +905.9%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B6Vitamin B6 +28.1%
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%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +436.4%
Contains more ProteinProtein +32.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +14.7%
~equal in Water ~61.12g

Fat Type Comparison

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

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