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  6. Squid as food vs. Cod

Squid as food vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Squid as food and Cod

  • Squid as food is higher than Cod in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid as food covers your daily Vitamin B12 needs 181% more than Cod.
  • Squid as food contains 28 times more Copper than Cod. While Squid as food contains 0.998mg of Copper, Cod contains only 0.036mg.
  • The amount of Sodium in Cod is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Squid as food vs Cod 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.
Squid as food
Squid as food
9
:
1
Cod
Cod
Contains more Calcium +1185.7%
Contains more Iron +2112.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +320.3%
Contains more Potassium +161.1%
Contains more Zinc +496.6%
Contains more Copper +2672.2%
Contains more Manganese +945%
Contains more Selenium +138.3%
Contains less Sodium -89.5%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +1185.7%
Contains more Iron +2112.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +320.3%
Contains more Potassium +161.1%
Contains more Zinc +496.6%
Contains more Copper +2672.2%
Contains more Manganese +945%
Contains more Selenium +138.3%
Contains less Sodium -89.5%

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.
Squid as food
Squid as food
6
:
6
Cod
Cod
Contains more Vitamin A +1336.2%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2088.6%
Contains more Vitamin B5 +400%
Contains more Folate +200%
Contains more Vitamin B12 +414.3%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B3 +14.8%
Equal in Vitamin B6 - 0.283
Squid as food
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +1336.2%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2088.6%
Contains more Vitamin B5 +400%
Contains more Folate +200%
Contains more Vitamin B12 +414.3%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B3 +14.8%
Equal in Vitamin B6 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
4
:
1
Cod
Cod
Contains more Protein +42.3%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +761.5%
Contains more Water +24.2%
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +42.3%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +761.5%
Contains more Water +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Cod
Cod
Contains more Monounsaturated Fat +30.6%
Contains less Saturated Fat -28.8%
Equal in Polyunsaturated fat - 0.292
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +30.6%
Contains less Saturated Fat -28.8%
Equal in Polyunsaturated fat - 0.292

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Cod Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 22.83g Squid as food
Fats 1.4g 0.86g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 105kcal Squid as food
Calcium 180mg 14mg Squid as food
Iron 10.84mg 0.49mg Squid as food
Magnesium 60mg 42mg Squid as food
Phosphorus 580mg 138mg Squid as food
Potassium 637mg 244mg Squid as food
Sodium 744mg 78mg Cod
Zinc 3.46mg 0.58mg Squid as food
Copper 0.998mg 0.036mg Squid as food
Manganese 0.209mg 0.02mg Squid as food
Selenium 89.6µg 37.6µg Squid as food
Vitamin A 675IU 47IU Squid as food
Vitamin A RAE 203µg 14µg Squid as food
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 8.5mg 1mg Squid as food
Vitamin B1 0.017mg 0.088mg Cod
Vitamin B2 1.729mg 0.079mg Squid as food
Vitamin B3 2.189mg 2.513mg Cod
Vitamin B5 0.9mg 0.18mg Squid as food
Vitamin B6 0.27mg 0.283mg Cod
Folate 24µg 8µg Squid as food
Vitamin B12 5.4µg 1.05µg Squid as food
Vitamin K 0.1µg Cod
Tryptophan 0.364mg 0.256mg Squid as food
Threonine 1.398mg 1.001mg Squid as food
Isoleucine 1.414mg 1.052mg Squid as food
Leucine 2.287mg 1.856mg Squid as food
Lysine 2.427mg 2.097mg Squid as food
Methionine 0.733mg 0.676mg Squid as food
Phenylalanine 1.164mg 0.891mg Squid as food
Valine 1.419mg 1.176mg Squid as food
Histidine 0.624mg 0.672mg Cod
Cholesterol 224mg 55mg Cod
Saturated Fat 0.236g 0.168g Cod
Omega-3 - DHA 0.132g 0.154g Cod
Omega-3 - EPA 0.078g 0.004g Squid as food
Omega-3 - DPA 0.012g 0.013g Cod
Monounsaturated Fat 0.162g 0.124g Squid as food
Polyunsaturated fat 0.268g 0.292g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Cod
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
110%
Squid as food
30%
Cod
Minerals Daily Need Coverage Score
185%
Squid as food
38%
Cod

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $1.3)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 666mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 169mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.068g)
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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.