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Cod vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between Cod and Squid

  • Squid is higher than Cod in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid covers your daily Vitamin B12 needs 181% more than Cod.
  • The amount of Cholesterol in Cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cod vs Squid 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +2112.2%
Contains more CopperCopper +2672.2%
Contains more ZincZinc +496.6%
Contains more PhosphorusPhosphorus +320.3%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +138.3%

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.
Cod
Cod
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Squid
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 41% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1336.2%
Contains more Vitamin B2Vitamin B2 +2088.6%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +414.3%
Contains more FolateFolate +200%
~equal in Vitamin B6 ~0.27mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Squid
4
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 WaterWater +24.2%
Contains more ProteinProtein +42.3%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +761.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 50%
Saturated Fat: Sat. Fat 0.168 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Squid
1
35% 24% 40%
Saturated Fat: Sat. Fat 0.236 g
Monounsaturated Fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated Fat -28.8%
Contains more Mono. FatMonounsaturated Fat +30.6%
~equal in Polyunsaturated fat ~0.268g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Squid Opinion
Calories 105kcal 158kcal Squid
Protein 22.83g 32.48g Squid
Fats 0.86g 1.4g Squid
Vitamin C 1mg 8.5mg Squid
Net carbs 0g 1.64g Squid
Carbs 0g 1.64g Squid
Cholesterol 55mg 224mg Cod
Vitamin D 46IU Cod
Magnesium 42mg 60mg Squid
Calcium 14mg 180mg Squid
Potassium 244mg 637mg Squid
Iron 0.49mg 10.84mg Squid
Copper 0.036mg 0.998mg Squid
Zinc 0.58mg 3.46mg Squid
Phosphorus 138mg 580mg Squid
Sodium 78mg 744mg Cod
Vitamin A 47IU 675IU Squid
Vitamin A RAE 14µg 203µg Squid
Vitamin E 0.81mg Cod
Vitamin D 1.2µg Cod
Manganese 0.02mg 0.209mg Squid
Selenium 37.6µg 89.6µg Squid
Vitamin B1 0.088mg 0.017mg Cod
Vitamin B2 0.079mg 1.729mg Squid
Vitamin B3 2.513mg 2.189mg Cod
Vitamin B5 0.18mg 0.9mg Squid
Vitamin B6 0.283mg 0.27mg Cod
Vitamin B12 1.05µg 5.4µg Squid
Vitamin K 0.1µg Cod
Folate 8µg 24µg Squid
Choline 83.7mg Cod
Saturated Fat 0.168g 0.236g Cod
Monounsaturated Fat 0.124g 0.162g Squid
Polyunsaturated fat 0.292g 0.268g Cod
Tryptophan 0.256mg 0.364mg Squid
Threonine 1.001mg 1.398mg Squid
Isoleucine 1.052mg 1.414mg Squid
Leucine 1.856mg 2.287mg Squid
Lysine 2.097mg 2.427mg Squid
Methionine 0.676mg 0.733mg Squid
Phenylalanine 0.891mg 1.164mg Squid
Valine 1.176mg 1.419mg Squid
Histidine 0.672mg 0.624mg Cod
Omega-3 - EPA 0.004g 0.078g Squid
Omega-3 - DHA 0.154g 0.132g Cod
Omega-3 - DPA 0.013g 0.012g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Cod
102%
Squid
Minerals Daily Need Coverage Score
38%
Cod
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $1.3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 169mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 666mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.068g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Squid - 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.