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  6. Whiting vs. Squid

Whiting vs. Squid — In-Depth Nutrition Comparison

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Important differences between whiting and squid

  • 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.
  • Whiting is lower in cholesterol.

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

Infographic

Whiting 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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 -82.3%
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%

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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 +20.7%
Contains more WaterWater +22.2%
Contains more ProteinProtein +38.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 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 +174.7%
Contains more Poly. FatPolyunsaturated fat +119%
Contains less Sat. FatSaturated fat -41%

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