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Cod vs. Squid as food — In-Depth Nutrition Comparison

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A recap on differences between Cod and Squid as food

  • Squid as food is higher than Cod in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Squid as food 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -89.5%
Contains more Calcium +1185.7%
Contains more Iron +2112.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +320.3%
Contains more Potassium +161.1%
Contains more Zinc +496.6%
Contains more Copper +2672.2%
Contains more Manganese +945%
Contains more Selenium +138.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -89.5%
Contains more Calcium +1185.7%
Contains more Iron +2112.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +320.3%
Contains more Potassium +161.1%
Contains more Zinc +496.6%
Contains more Copper +2672.2%
Contains more Manganese +945%
Contains more Selenium +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
6
:
Contains more Vitamin B1 +417.6%
Contains more Vitamin B3 +14.8%
Contains more Vitamin A +1336.2%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2088.6%
Contains more Vitamin B5 +400%
Contains more Folate +200%
Contains more Vitamin B12 +414.3%
Equal in Vitamin B6 - 0.27
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
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 +417.6%
Contains more Vitamin B3 +14.8%
Contains more Vitamin A +1336.2%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2088.6%
Contains more Vitamin B5 +400%
Contains more Folate +200%
Contains more Vitamin B12 +414.3%
Equal in Vitamin B6 - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +24.2%
Contains more Protein +42.3%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +761.5%
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 Water +24.2%
Contains more Protein +42.3%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +761.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +30.6%
Equal in Polyunsaturated fat - 0.268
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +30.6%
Equal in Polyunsaturated fat - 0.268

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

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

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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
30%
Cod
110%
Squid as food
Minerals Daily Need Coverage Score
38%
Cod
185%
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 - 666mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 169mg)
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 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.