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Chinook salmon vs. Squid as food — In-Depth Nutrition Comparison

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How are Chinook salmon and Squid as food different?

  • Chinook salmon is higher in Vitamin B3, however, Squid as food is richer in Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus, and Zinc.
  • Daily need coverage for Iron from Squid as food is 124% higher.
  • Chinook salmon contains 5 times more Vitamin B3 than Squid as food. While Chinook salmon contains 10.045mg of Vitamin B3, Squid as food contains only 2.189mg.
  • Chinook salmon has less Cholesterol.

Fish, salmon, chinook, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Chinook salmon vs Squid as food infographic
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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.
Contains more Magnesium +103.3%
Contains less Sodium -91.9%
Contains more Calcium +542.9%
Contains more Iron +1091.2%
Contains more Phosphorus +56.3%
Contains more Potassium +26.1%
Contains more Zinc +517.9%
Contains more Copper +1783%
Contains more Manganese +1000%
Contains more Selenium +91.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Magnesium +103.3%
Contains less Sodium -91.9%
Contains more Calcium +542.9%
Contains more Iron +1091.2%
Contains more Phosphorus +56.3%
Contains more Potassium +26.1%
Contains more Zinc +517.9%
Contains more Copper +1783%
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.
:
Contains more Vitamin B1 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Contains more Vitamin A +36.1%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Equal in Vitamin B5 - 0.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
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 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Contains more Vitamin A +36.1%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +855.7%
Contains more Protein +26.3%
Contains more Carbs +∞%
Equal in Water - 61.12
Equal in Other - 3.36
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
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 Fats +855.7%
Contains more Protein +26.3%
Contains more Carbs +∞%
Equal in Water - 61.12
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3444.4%
Contains more Polyunsaturated fat +893.3%
Contains less Saturated Fat -92.7%
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +3444.4%
Contains more Polyunsaturated fat +893.3%
Contains less Saturated Fat -92.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Squid as food
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 Chinook salmon Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 25.72g 32.48g Squid as food
Fats 13.38g 1.4g Chinook salmon
Carbs 0g 1.64g Squid as food
Calories 231kcal 158kcal Chinook salmon
Calcium 28mg 180mg Squid as food
Iron 0.91mg 10.84mg Squid as food
Magnesium 122mg 60mg Chinook salmon
Phosphorus 371mg 580mg Squid as food
Potassium 505mg 637mg Squid as food
Sodium 60mg 744mg Chinook salmon
Zinc 0.56mg 3.46mg Squid as food
Copper 0.053mg 0.998mg Squid as food
Manganese 0.019mg 0.209mg Squid as food
Selenium 46.8µg 89.6µg Squid as food
Vitamin A 496IU 675IU Squid as food
Vitamin A RAE 149µg 203µg Squid as food
Vitamin C 4.1mg 8.5mg Squid as food
Vitamin B1 0.044mg 0.017mg Chinook salmon
Vitamin B2 0.154mg 1.729mg Squid as food
Vitamin B3 10.045mg 2.189mg Chinook salmon
Vitamin B5 0.865mg 0.9mg Squid as food
Vitamin B6 0.462mg 0.27mg Chinook salmon
Folate 35µg 24µg Chinook salmon
Vitamin B12 2.87µg 5.4µg Squid as food
Tryptophan 0.288mg 0.364mg Squid as food
Threonine 1.127mg 1.398mg Squid as food
Isoleucine 1.185mg 1.414mg Squid as food
Leucine 2.09mg 2.287mg Squid as food
Lysine 2.362mg 2.427mg Squid as food
Methionine 0.761mg 0.733mg Chinook salmon
Phenylalanine 1.004mg 1.164mg Squid as food
Valine 1.325mg 1.419mg Squid as food
Histidine 0.757mg 0.624mg Chinook salmon
Cholesterol 85mg 224mg Chinook salmon
Saturated Fat 3.214g 0.236g Squid as food
Omega-3 - DHA 0.727g 0.132g Chinook salmon
Omega-3 - EPA 1.01g 0.078g Chinook salmon
Omega-3 - DPA 0.296g 0.012g Chinook salmon
Monounsaturated Fat 5.742g 0.162g Chinook salmon
Polyunsaturated fat 2.662g 0.268g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Squid as food
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
68%
Chinook salmon
110%
Squid as food
Minerals Daily Need Coverage Score
63%
Chinook salmon
185%
Squid as food

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.978g)
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 - $15)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 684mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 139mg)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Squid as food - 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.