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  6. Crab vs. Squid

Crab vs. Squid — In-Depth Nutrition Comparison

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Significant differences between crab and squid

  • The amount of iron, vitamin B2, vitamin B12, selenium, phosphorus, copper, vitamin A, potassium, and calcium in squid is higher than in crab.
  • Squid covers your daily iron needs 129% more than crab.
  • Crab contains less cholesterol.

Specific food types used in this comparison are Crustaceans, crab, blue, canned and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Crab vs Squid 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.
Crab
Crab
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Squid
Squid
8
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 -24.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +97.8%
Contains more PotassiumPotassium +145.9%
Contains more IronIron +2068%
Contains more CopperCopper +22.6%
Contains more PhosphorusPhosphorus +147.9%
Contains more ManganeseManganese +182.4%
Contains more SeleniumSelenium +108.9%
~equal in Zinc ~3.46mg

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.
Crab
Crab
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0.33% 37% 5.8% 21% 52% 60% 36% 416% 0.75% 38%
Squid
Squid
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.5%
Contains more Vitamin CVitamin C +157.6%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +1759.1%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin B12Vitamin B12 +62.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.9mg

All nutrients comparison - raw data values

Nutrient Crab Squid DV% diff.
Iron 0.5mg 10.84mg 129%
Vitamin B2 0.093mg 1.729mg 126%
Vitamin B12 3.33µg 5.4µg 86%
Selenium 42.9µg 89.6µg 85%
Phosphorus 234mg 580mg 49%
Cholesterol 97mg 224mg 42%
Protein 17.88g 32.48g 29%
Vitamin A 1µg 203µg 22%
Copper 0.814mg 0.998mg 20%
Choline 80.9mg 15%
Vitamin E 1.84mg 12%
Potassium 259mg 637mg 11%
Calcium 91mg 180mg 9%
Vitamin B6 0.156mg 0.27mg 9%
Sodium 563mg 744mg 8%
Folate 51µg 24µg 7%
Vitamin C 3.3mg 8.5mg 6%
Magnesium 36mg 60mg 6%
Manganese 0.074mg 0.209mg 6%
Calories 83kcal 158kcal 4%
Zinc 3.81mg 3.46mg 3%
Vitamin B3 2.747mg 2.189mg 3%
Vitamin B5 0.997mg 0.9mg 2%
Fats 0.74g 1.4g 1%
Carbs 0g 1.64g 1%
Vitamin B1 0.023mg 0.017mg 1%
Protein per 100 calories 22g 21g N/A
Calories per 10 g protein 46kcal 49kcal N/A
Weight per 100 calories 120g 63g N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.3µg 0%
Trans fat 0.014g N/A
Saturated fat 0.201g 0.236g 0%
Monounsaturated fat 0.129g 0.162g 0%
Polyunsaturated fat 0.258g 0.268g 0%
Tryptophan 0.226mg 0.364mg 0%
Threonine 0.727mg 1.398mg 0%
Isoleucine 0.776mg 1.414mg 0%
Leucine 1.307mg 2.287mg 0%
Lysine 1.386mg 2.427mg 0%
Methionine 0.452mg 0.733mg 0%
Phenylalanine 0.708mg 1.164mg 0%
Valine 0.806mg 1.419mg 0%
Histidine 0.393mg 0.624mg 0%
Omega-3 - EPA 0.101g 0.078g N/A
Omega-3 - DHA 0.067g 0.132g N/A
Omega-3 - DPA 0.009g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Squid
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 +30.4%
Contains more ProteinProtein +81.7%
Contains more FatsFats +89.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Squid
Squid
2
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 -14.8%
Contains more Mono. FatMonounsaturated fat +25.6%
~equal in Polyunsaturated fat ~0.268g

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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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.