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  6. Squid vs. Tuna salad

Squid vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between Squid and Tuna salad?

  • Squid is higher in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE, however, Tuna salad is richer in Vitamin B3.
  • Squid's daily need coverage for Vitamin B12 is 175% more.
  • Tuna salad contains 25 times less Vitamin B2 than Squid. Squid contains 1.729mg of Vitamin B2, while Tuna salad contains 0.07mg.
  • Tuna salad has less Cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, tuna salad types in this article.

Infographic

Squid vs Tuna salad 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
Squid
9
:
1
Tuna salad
Tuna salad
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%
Contains more Manganese +422.5%
Contains more Selenium +117.5%
Contains less Sodium -46%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +958.8%
Contains more Iron +984%
Contains more Magnesium +215.8%
Contains more Phosphorus +225.8%
Contains more Potassium +257.9%
Contains more Zinc +517.9%
Contains more Copper +588.3%
Contains more Manganese +422.5%
Contains more Selenium +117.5%
Contains less Sodium -46%

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
Squid
7
:
2
Tuna salad
Tuna salad
Contains more Vitamin A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%
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%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +595.9%
Contains more Vitamin C +286.4%
Contains more Vitamin B2 +2370%
Contains more Vitamin B5 +246.2%
Contains more Vitamin B6 +233.3%
Contains more Folate +200%
Contains more Vitamin B12 +350%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +206.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
:
3
Tuna salad
Tuna salad
Contains more Protein +102.5%
Contains more Other +57.7%
Contains more Fats +561.4%
Contains more Carbs +473.8%
Equal in Water - 63.16
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +102.5%
Contains more Other +57.7%
Contains more Fats +561.4%
Contains more Carbs +473.8%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1682.1%
Contains more Polyunsaturated fat +1438.1%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1682.1%
Contains more Polyunsaturated fat +1438.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Tuna salad Opinion
Net carbs 1.64g 9.41g Tuna salad
Protein 32.48g 16.04g Squid
Fats 1.4g 9.26g Tuna salad
Carbs 1.64g 9.41g Tuna salad
Calories 158kcal 187kcal Tuna salad
Calcium 180mg 17mg Squid
Iron 10.84mg 1mg Squid
Magnesium 60mg 19mg Squid
Phosphorus 580mg 178mg Squid
Potassium 637mg 178mg Squid
Sodium 744mg 402mg Tuna salad
Zinc 3.46mg 0.56mg Squid
Copper 0.998mg 0.145mg Squid
Manganese 0.209mg 0.04mg Squid
Selenium 89.6µg 41.2µg Squid
Vitamin A 675IU 97IU Squid
Vitamin A RAE 203µg 24µg Squid
Vitamin C 8.5mg 2.2mg Squid
Vitamin B1 0.017mg 0.031mg Tuna salad
Vitamin B2 1.729mg 0.07mg Squid
Vitamin B3 2.189mg 6.7mg Tuna salad
Vitamin B5 0.9mg 0.26mg Squid
Vitamin B6 0.27mg 0.081mg Squid
Folate 24µg 8µg Squid
Vitamin B12 5.4µg 1.2µg Squid
Tryptophan 0.364mg 0.18mg Squid
Threonine 1.398mg 0.701mg Squid
Isoleucine 1.414mg 0.739mg Squid
Leucine 2.287mg 1.293mg Squid
Lysine 2.427mg 1.457mg Squid
Methionine 0.733mg 0.47mg Squid
Phenylalanine 1.164mg 0.626mg Squid
Valine 1.419mg 0.824mg Squid
Histidine 0.624mg 0.467mg Squid
Cholesterol 224mg 13mg Tuna salad
Saturated Fat 0.236g 1.544g Squid
Omega-3 - DHA 0.132g 0.055g Squid
Omega-3 - EPA 0.078g 0.014g Squid
Omega-3 - DPA 0.012g Squid
Monounsaturated Fat 0.162g 2.887g Tuna salad
Polyunsaturated fat 0.268g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Tuna salad
Minerals Daily Need Coverage Score
185%
Squid
49%
Tuna salad

Comparison summary

Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 342mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 211mg)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 1.308g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.