Cod vs Squid as food - In-Depth Nutrition Comparison
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The main differences between Cod and Squid as food
- Cod is richer in Vitamin B5, yet Squid as food is richer in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc.
- Daily need coverage for Vitamin B5 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
less
Sodium
-92.7%
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Calcium
+1025%
Contains
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Iron
+2752.6%
Contains
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Magnesium
+87.5%
Contains
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Phosphorus
+185.7%
Contains
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Potassium
+54.2%
Contains
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Zinc
+668.9%
Contains
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Copper
+3464.3%
Contains
less
Sodium
-92.7%
Contains
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Calcium
+1025%
Contains
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Iron
+2752.6%
Contains
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Magnesium
+87.5%
Contains
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Phosphorus
+185.7%
Contains
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Potassium
+54.2%
Contains
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Zinc
+668.9%
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Copper
+3464.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B1
+347.1%
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Vitamin B5
+16900%
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Vitamin A
+1587.5%
Contains
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Vitamin C
+750%
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Vitamin B2
+2560%
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Vitamin B6
+10.2%
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Folate
+242.9%
Contains
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Vitamin B12
+493.4%
Equal in Vitamin B3 - 2.189
Contains
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Vitamin B1
+347.1%
Contains
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Vitamin B5
+16900%
Contains
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Vitamin A
+1587.5%
Contains
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Vitamin C
+750%
Contains
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Vitamin B2
+2560%
Contains
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Vitamin B6
+10.2%
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Folate
+242.9%
Contains
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Vitamin B12
+493.4%
Equal in Vitamin B3 - 2.189
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+32.9%
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Protein
+82.4%
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Fats
+109%
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Carbs
+∞%
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Other
+1020%
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Contains
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Water
+32.9%
Contains
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Protein
+82.4%
Contains
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Fats
+109%
Contains
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Carbs
+∞%
Contains
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Other
+1020%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-44.5%
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Monounsaturated Fat
+72.3%
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Polyunsaturated fat
+16%
Saturated Fat:
0.131 g
Monounsaturated Fat:
0.094 g
Polyunsaturated fat:
0.231 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
less
Saturated Fat
-44.5%
Contains
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Monounsaturated Fat
+72.3%
Contains
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Polyunsaturated fat
+16%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 1.64g |
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Protein | 17.81g | 32.48g |
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Fats | 0.67g | 1.4g |
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Carbs | 0g | 1.64g |
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Calories | 82kcal | 158kcal |
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Calcium | 16mg | 180mg |
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Iron | 0.38mg | 10.84mg |
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Magnesium | 32mg | 60mg |
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Phosphorus | 203mg | 580mg |
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Potassium | 413mg | 637mg |
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Sodium | 54mg | 744mg |
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Zinc | 0.45mg | 3.46mg |
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Copper | 0.028mg | 0.998mg |
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Vitamin A | 40IU | 675IU |
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Vitamin A RAE | 12µg | 203µg |
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Vitamin E | 0.64mg |
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Vitamin D | 36IU |
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Vitamin D | 0.9µg |
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Vitamin C | 1mg | 8.5mg |
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Vitamin B1 | 0.076mg | 0.017mg |
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Vitamin B2 | 0.065mg | 1.729mg |
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Vitamin B3 | 2.063mg | 2.189mg |
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Vitamin B5 | 153mg | 0.9mg |
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Vitamin B6 | 0.245mg | 0.27mg |
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Folate | 7µg | 24µg |
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Vitamin B12 | 0.91µg | 5.4µg |
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Vitamin K | 0.1µg |
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Tryptophan | 0.199mg | 0.364mg |
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Threonine | 0.781mg | 1.398mg |
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Isoleucine | 0.821mg | 1.414mg |
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Leucine | 1.447mg | 2.287mg |
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Lysine | 1.635mg | 2.427mg |
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Methionine | 0.527mg | 0.733mg |
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Phenylalanine | 0.695mg | 1.164mg |
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Valine | 0.917mg | 1.419mg |
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Histidine | 0.524mg | 0.624mg |
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Cholesterol | 43mg | 224mg |
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Saturated Fat | 0.131g | 0.236g |
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Omega-3 - DHA | 0.12g | 0.132g |
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Omega-3 - EPA | 0.064g | 0.078g |
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Omega-3 - DPA | 0.01g | 0.012g |
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Monounsaturated Fat | 0.094g | 0.162g |
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Polyunsaturated fat | 0.231g | 0.268g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
790%

110%

Minerals Daily Need Coverage Score
24%

167%

Comparison summary
Which food is lower in Sugar?

Squid as food is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?

Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?

Squid as food is cheaper (difference - $1.3)
Which food is richer in minerals?

Squid as food is relatively richer in minerals
Which food contains less Sodium?

Cod contains less Sodium (difference - 690mg)
Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 181mg)
Which food is lower in Saturated Fat?

Cod is lower in Saturated Fat (difference - 0.105g)
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.