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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.

Infographic

Cod vs Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
1
:
7
Squid as food
Squid as food
Contains less Sodium -92.7%
Contains more Calcium +1025%
Contains more Iron +2752.6%
Contains more Magnesium +87.5%
Contains more Phosphorus +185.7%
Contains more Potassium +54.2%
Contains more Zinc +668.9%
Contains more Copper +3464.3%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -92.7%
Contains more Calcium +1025%
Contains more Iron +2752.6%
Contains more Magnesium +87.5%
Contains more Phosphorus +185.7%
Contains more Potassium +54.2%
Contains more Zinc +668.9%
Contains more 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
Cod
Cod
5
:
7
Squid as food
Squid as food
Contains more Vitamin B1 +347.1%
Contains more Vitamin B5 +16900%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2560%
Contains more Vitamin B6 +10.2%
Contains more Folate +242.9%
Contains more Vitamin B12 +493.4%
Equal in Vitamin B3 - 2.189
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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%
Contains more Vitamin B1 +347.1%
Contains more Vitamin B5 +16900%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2560%
Contains more Vitamin B6 +10.2%
Contains more Folate +242.9%
Contains more Vitamin B12 +493.4%
Equal in Vitamin B3 - 2.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
4
Squid as food
Squid as food
Contains more Water +32.9%
Contains more Protein +82.4%
Contains more Fats +109%
Contains more Carbs +∞%
Contains more Other +1020%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
Contains more Water +32.9%
Contains more Protein +82.4%
Contains more Fats +109%
Contains more Carbs +∞%
Contains more Other +1020%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Squid as food
Squid as food
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +72.3%
Contains more Polyunsaturated fat +16%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -44.5%
Contains more Monounsaturated Fat +72.3%
Contains more 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.
Cod Squid as food
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 Cod Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 17.81g 32.48g Squid as food
Fats 0.67g 1.4g Squid as food
Carbs 0g 1.64g Squid as food
Calories 82kcal 158kcal Squid as food
Calcium 16mg 180mg Squid as food
Iron 0.38mg 10.84mg Squid as food
Magnesium 32mg 60mg Squid as food
Phosphorus 203mg 580mg Squid as food
Potassium 413mg 637mg Squid as food
Sodium 54mg 744mg Cod
Zinc 0.45mg 3.46mg Squid as food
Copper 0.028mg 0.998mg Squid as food
Vitamin A 40IU 675IU Squid as food
Vitamin A RAE 12µg 203µg Squid as food
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 8.5mg Squid as food
Vitamin B1 0.076mg 0.017mg Cod
Vitamin B2 0.065mg 1.729mg Squid as food
Vitamin B3 2.063mg 2.189mg Squid as food
Vitamin B5 153mg 0.9mg Cod
Vitamin B6 0.245mg 0.27mg Squid as food
Folate 7µg 24µg Squid as food
Vitamin B12 0.91µg 5.4µg Squid as food
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.364mg Squid as food
Threonine 0.781mg 1.398mg Squid as food
Isoleucine 0.821mg 1.414mg Squid as food
Leucine 1.447mg 2.287mg Squid as food
Lysine 1.635mg 2.427mg Squid as food
Methionine 0.527mg 0.733mg Squid as food
Phenylalanine 0.695mg 1.164mg Squid as food
Valine 0.917mg 1.419mg Squid as food
Histidine 0.524mg 0.624mg Squid as food
Cholesterol 43mg 224mg Cod
Saturated Fat 0.131g 0.236g Cod
Omega-3 - DHA 0.12g 0.132g Squid as food
Omega-3 - EPA 0.064g 0.078g Squid as food
Omega-3 - DPA 0.01g 0.012g Squid as food
Monounsaturated Fat 0.094g 0.162g Squid as food
Polyunsaturated fat 0.231g 0.268g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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%
Cod
110%
Squid as food
Minerals Daily Need Coverage Score
24%
Cod
167%
Squid as food

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 - 690mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 181mg)
Which food is lower in Saturated Fat?
Cod
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.