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  6. Skipjack tuna vs. Squid

Skipjack tuna vs. Squid — In-Depth Nutrition Comparison

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How are Skipjack tuna and Squid different?

  • Skipjack tuna is higher in Vitamin B3, and Vitamin B6, however, Squid is richer in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Squid is 134% higher.
  • Skipjack tuna contains 9 times more Vitamin B3 than Squid. While Skipjack tuna contains 18.756mg of Vitamin B3, Squid contains only 2.189mg.
  • Skipjack tuna has less Cholesterol.

Fish, tuna, skipjack, fresh, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Skipjack tuna 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.
Skipjack tuna
Skipjack tuna
1
:
9
Squid
Squid
Contains less Sodium -93.7%
Contains more Calcium +386.5%
Contains more Iron +577.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +103.5%
Contains more Potassium +22%
Contains more Zinc +229.5%
Contains more Copper +807.3%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Skipjack tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 32% 123% 47% 7% 29% 37% 3% 256%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -93.7%
Contains more Calcium +386.5%
Contains more Iron +577.5%
Contains more Magnesium +36.4%
Contains more Phosphorus +103.5%
Contains more Potassium +22%
Contains more Zinc +229.5%
Contains more Copper +807.3%
Contains more Manganese +1000%
Contains more Selenium +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.
Skipjack tuna
Skipjack tuna
3
:
6
Squid
Squid
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +756.8%
Contains more Vitamin B6 +263.3%
Contains more Vitamin A +1025%
Contains more Vitamin C +750%
Contains more Vitamin B2 +1317.2%
Contains more Vitamin B5 +85.6%
Contains more Folate +140%
Contains more Vitamin B12 +146.6%
Skipjack tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 10% 29% 352% 30% 227% 8% 274% 0%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +123.5%
Contains more Vitamin B3 +756.8%
Contains more Vitamin B6 +263.3%
Contains more Vitamin A +1025%
Contains more Vitamin C +750%
Contains more Vitamin B2 +1317.2%
Contains more Vitamin B5 +85.6%
Contains more Folate +140%
Contains more Vitamin B12 +146.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Skipjack tuna
Skipjack tuna
2
:
3
Squid
Squid
Contains more Other +144.6%
Contains more Protein +15.1%
Contains more Carbs +∞%
Equal in Fats - 1.4
Equal in Water - 61.12
Skipjack tuna
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Squid
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 Other +144.6%
Contains more Protein +15.1%
Contains more Carbs +∞%
Equal in Fats - 1.4
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Skipjack tuna
Skipjack tuna
2
:
1
Squid
Squid
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -43.8%
Skipjack tuna
39% 23% 38%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.243 g
Polyunsaturated fat: 0.403 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +50.4%
Contains less Saturated Fat -43.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Skipjack tuna Squid
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Skipjack tuna Squid Opinion
Net carbs 0g 1.64g Squid
Protein 28.21g 32.48g Squid
Fats 1.29g 1.4g Squid
Carbs 0g 1.64g Squid
Calories 132kcal 158kcal Squid
Calcium 37mg 180mg Squid
Iron 1.6mg 10.84mg Squid
Magnesium 44mg 60mg Squid
Phosphorus 285mg 580mg Squid
Potassium 522mg 637mg Squid
Sodium 47mg 744mg Skipjack tuna
Zinc 1.05mg 3.46mg Squid
Copper 0.11mg 0.998mg Squid
Manganese 0.019mg 0.209mg Squid
Selenium 46.8µg 89.6µg Squid
Vitamin A 60IU 675IU Squid
Vitamin A RAE 18µg 203µg Squid
Vitamin C 1mg 8.5mg Squid
Vitamin B1 0.038mg 0.017mg Skipjack tuna
Vitamin B2 0.122mg 1.729mg Squid
Vitamin B3 18.756mg 2.189mg Skipjack tuna
Vitamin B5 0.485mg 0.9mg Squid
Vitamin B6 0.981mg 0.27mg Skipjack tuna
Folate 10µg 24µg Squid
Vitamin B12 2.19µg 5.4µg Squid
Tryptophan 0.316mg 0.364mg Squid
Threonine 1.237mg 1.398mg Squid
Isoleucine 1.3mg 1.414mg Squid
Leucine 2.293mg 2.287mg Skipjack tuna
Lysine 2.59mg 2.427mg Skipjack tuna
Methionine 0.835mg 0.733mg Skipjack tuna
Phenylalanine 1.101mg 1.164mg Squid
Valine 1.453mg 1.419mg Skipjack tuna
Histidine 0.83mg 0.624mg Skipjack tuna
Cholesterol 60mg 224mg Skipjack tuna
Saturated Fat 0.42g 0.236g Squid
Omega-3 - DHA 0.237g 0.132g Skipjack tuna
Omega-3 - EPA 0.091g 0.078g Skipjack tuna
Omega-3 - DPA 0.017g 0.012g Skipjack tuna
Monounsaturated Fat 0.243g 0.162g Skipjack tuna
Polyunsaturated fat 0.403g 0.268g Skipjack tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Skipjack tuna Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Skipjack tuna
110%
Squid
Minerals Daily Need Coverage Score
60%
Skipjack tuna
185%
Squid

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $8)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Skipjack tuna
Skipjack tuna contains less Sodium (difference - 697mg)
Which food is lower in Cholesterol?
Skipjack tuna
Skipjack tuna is lower in Cholesterol (difference - 164mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.