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  6. Wolffish vs. Squid

Wolffish vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between wolffish and squid

  • Wolffish has less iron, vitamin B12, vitamin B2, copper, selenium, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for iron, 134% more than wolffish.
  • Wolffish has less cholesterol.

These are the specific foods used in this comparison Fish, wolffish, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Wolffish 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 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
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 -85.3%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +2150%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +8933.3%
Contains more CopperCopper +2597.3%
Contains more ZincZinc +246%
Contains more PhosphorusPhosphorus +126.6%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +91.5%

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% 43% 0% 52% 22% 49% 39% 107% 294% 0% 4.5%
Squid
Squid
6
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 +1123.5%
Contains more Vitamin B3Vitamin B3 +18.7%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.2%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B12Vitamin B12 +129.8%
Contains more FolateFolate +300%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wolffish Squid DV% diff.
Iron 0.12mg 10.84mg 134%
Vitamin B12 2.35µg 5.4µg 127%
Vitamin B2 0.097mg 1.729mg 126%
Copper 0.037mg 0.998mg 107%
Selenium 46.8µg 89.6µg 78%
Cholesterol 59mg 224mg 55%
Phosphorus 256mg 580mg 46%
Sodium 109mg 744mg 28%
Zinc 1mg 3.46mg 22%
Protein 22.44g 32.48g 20%
Calcium 8mg 180mg 17%
Vitamin B1 0.208mg 0.017mg 16%
Vitamin B6 0.462mg 0.27mg 15%
Vitamin C 0mg 8.5mg 9%
Vitamin A 130µg 203µg 8%
Manganese 0.019mg 0.209mg 8%
Potassium 385mg 637mg 7%
Magnesium 38mg 60mg 5%
Vitamin B5 0.658mg 0.9mg 5%
Folate 6µg 24µg 5%
Polyunsaturated fat 1.083g 0.268g 5%
Fats 3.06g 1.4g 3%
Vitamin B3 2.598mg 2.189mg 3%
Calories 123kcal 158kcal 2%
Monounsaturated fat 1.072g 0.162g 2%
Carbs 0g 1.64g 1%
Saturated fat 0.468g 0.236g 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 55kcal 49kcal N/A
Weight per 100 calories 81g 63g N/A
Unsaturated / Saturated Fat ratio 4.6 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.251mg 0.364mg 0%
Threonine 0.984mg 1.398mg 0%
Isoleucine 1.034mg 1.414mg 0%
Leucine 1.824mg 2.287mg 0%
Lysine 2.061mg 2.427mg 0%
Methionine 0.664mg 0.733mg 0%
Phenylalanine 0.876mg 1.164mg 0%
Valine 1.156mg 1.419mg 0%
Histidine 0.661mg 0.624mg 0%
Omega-3 - EPA 0.393g 0.078g N/A
Omega-3 - DHA 0.405g 0.132g N/A
Omega-3 - DPA 0.055g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 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 +118.6%
Contains more WaterWater +21.4%
Contains more ProteinProtein +44.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1144.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 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 +561.7%
Contains more Poly. FatPolyunsaturated fat +304.1%
Contains less Sat. FatSaturated fat -49.6%

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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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.