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  6. Cuttlefish vs. Squid

Cuttlefish vs. Squid — In-Depth Nutrition Comparison

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Important differences between cuttlefish and squid

  • Cuttlefish has less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and vitamin B6.
  • Squid's daily need coverage for vitamin B12 is 100% more.
  • Cuttlefish is lower in cholesterol.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cuttlefish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 31% 226% 196% 47% 166% 49% 14% 244%
Squid
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 -50%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +79.9%
Contains more IronIron +80.1%
Contains more CopperCopper +70%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +49.9%
Contains more ManganeseManganese +90%
Contains more SeleniumSelenium +100%

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.
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 18% 38% 0% 0% 2.3% 210% 23% 30% 35% 375% 0% 12% 0%
Squid
Squid
9
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% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +60.4%
Contains more Vitamin AVitamin A +79.6%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +80%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +80%
Contains more FolateFolate +50%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cuttlefish Squid DV% diff.
Vitamin B12 3µg 5.4µg 100%
Selenium 44.8µg 89.6µg 81%
Vitamin B2 0.91mg 1.729mg 63%
Iron 6.02mg 10.84mg 60%
Copper 0.587mg 0.998mg 46%
Cholesterol 112mg 224mg 37%
Protein 16.24g 32.48g 32%
Phosphorus 387mg 580mg 28%
Sodium 372mg 744mg 16%
Zinc 1.73mg 3.46mg 16%
Vitamin A 113µg 203µg 10%
Calcium 90mg 180mg 9%
Vitamin B6 0.15mg 0.27mg 9%
Potassium 354mg 637mg 8%
Vitamin B5 0.5mg 0.9mg 8%
Magnesium 30mg 60mg 7%
Vitamin B3 1.216mg 2.189mg 6%
Calories 79kcal 158kcal 4%
Manganese 0.11mg 0.209mg 4%
Vitamin C 5.3mg 8.5mg 4%
Folate 16µg 24µg 2%
Vitamin B1 0.009mg 0.017mg 1%
Fats 0.7g 1.4g 1%
Saturated fat 0.118g 0.236g 1%
Polyunsaturated fat 0.134g 0.268g 1%
Carbs 0.82g 1.64g 0%
Net carbs 0.82g 1.64g N/A
Monounsaturated fat 0.081g 0.162g 0%
Tryptophan 0.182mg 0.364mg 0%
Threonine 0.699mg 1.398mg 0%
Isoleucine 0.707mg 1.414mg 0%
Leucine 1.143mg 2.287mg 0%
Lysine 1.213mg 2.427mg 0%
Methionine 0.366mg 0.733mg 0%
Phenylalanine 0.582mg 1.164mg 0%
Valine 0.709mg 1.419mg 0%
Histidine 0.312mg 0.624mg 0%
Omega-3 - EPA 0.039g 0.078g N/A
Omega-3 - DHA 0.066g 0.132g N/A
Omega-3 - DPA 0.006g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 81% 2%
Protein: 16.24 g
Fats: 0.7 g
Carbs: 0.82 g
Water: 80.56 g
Other: 1.68 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 +31.8%
Contains more ProteinProtein +100%
Contains more FatsFats +100%
Contains more CarbsCarbs +100%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 40%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.134 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 -50%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Cuttlefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174215/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.