Cod vs. Squid — In-Depth Nutrition Comparison
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The main differences between cod and squid
- Cod is richer in vitamin B5, yet squid is richer in vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, and zinc.
- Daily need coverage for vitamin B5 for cod is 3042% higher.
- Cod contains less cholesterol.
Food types used in this article are Fish, cod, Atlantic, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 less SodiumSodium | -92.7% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +1025% |
| Contains more PotassiumPotassium | +54.2% |
| Contains more IronIron | +2752.6% |
| Contains more CopperCopper | +3464.3% |
| Contains more ZincZinc | +668.9% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains more ManganeseManganese | +1293.3% |
| Contains more SeleniumSelenium | +170.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +347.1% |
| Contains more Vitamin B5Vitamin B5 | +16900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin AVitamin A | +1591.7% |
| Contains more Vitamin B2Vitamin B2 | +2560% |
| Contains more Vitamin B6Vitamin B6 | +10.2% |
| Contains more Vitamin B12Vitamin B12 | +493.4% |
| Contains more FolateFolate | +242.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 0.9mg | 3042% |
| Vitamin B12 | 0.91µg | 5.4µg | 187% |
| Iron | 0.38mg | 10.84mg | 131% |
| Vitamin B2 | 0.065mg | 1.729mg | 128% |
| Copper | 0.028mg | 0.998mg | 108% |
| Selenium | 33.1µg | 89.6µg | 103% |
| Cholesterol | 43mg | 224mg | 60% |
| Phosphorus | 203mg | 580mg | 54% |
| Sodium | 54mg | 744mg | 30% |
| Protein | 17.81g | 32.48g | 29% |
| Zinc | 0.45mg | 3.46mg | 27% |
| Vitamin A | 12µg | 203µg | 21% |
| Calcium | 16mg | 180mg | 16% |
| Choline | 65.2mg | 12% | |
| Manganese | 0.015mg | 0.209mg | 8% |
| Vitamin C | 1mg | 8.5mg | 8% |
| Magnesium | 32mg | 60mg | 7% |
| Potassium | 413mg | 637mg | 7% |
| Vitamin B1 | 0.076mg | 0.017mg | 5% |
| Vitamin D | 0.9µg | 5% | |
| Vitamin D | 36IU | 5% | |
| Folate | 7µg | 24µg | 4% |
| Calories | 82kcal | 158kcal | 4% |
| Vitamin E | 0.64mg | 4% | |
| Vitamin B6 | 0.245mg | 0.27mg | 2% |
| Vitamin B3 | 2.063mg | 2.189mg | 1% |
| Carbs | 0g | 1.64g | 1% |
| Fats | 0.67g | 1.4g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.131g | 0.236g | 0% |
| Monounsaturated fat | 0.094g | 0.162g | 0% |
| Polyunsaturated fat | 0.231g | 0.268g | 0% |
| Tryptophan | 0.199mg | 0.364mg | 0% |
| Threonine | 0.781mg | 1.398mg | 0% |
| Isoleucine | 0.821mg | 1.414mg | 0% |
| Leucine | 1.447mg | 2.287mg | 0% |
| Lysine | 1.635mg | 2.427mg | 0% |
| Methionine | 0.527mg | 0.733mg | 0% |
| Phenylalanine | 0.695mg | 1.164mg | 0% |
| Valine | 0.917mg | 1.419mg | 0% |
| Histidine | 0.524mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.064g | 0.078g | N/A |
| Omega-3 - DHA | 0.12g | 0.132g | N/A |
| Omega-3 - DPA | 0.01g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32.9% |
| Contains more ProteinProtein | +82.4% |
| Contains more FatsFats | +109% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1020% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.5% |
| Contains more Mono. FatMonounsaturated fat | +72.3% |
| Contains more Poly. FatPolyunsaturated fat | +16% |