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  6. Salmon raw vs. Squid

Salmon raw vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Squid

  • Salmon raw is higher in Vitamin B6, and Vitamin B3, yet Squid is higher in Iron, Vitamin B2, Selenium, Vitamin B12, Copper, and Phosphorus.
  • Squid covers your daily Iron needs 126% more than Salmon raw.
  • Salmon raw contains 4 times more Vitamin B3 than Squid. While Salmon raw contains 7.86mg of Vitamin B3, Squid contains only 2.189mg.
  • The amount of Cholesterol in Salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
1
:
9
Squid
Squid
Contains less Sodium -94.1%
Contains more Calcium +1400%
Contains more Iron +1255%
Contains more Magnesium +106.9%
Contains more Phosphorus +190%
Contains more Potassium +30%
Contains more Zinc +440.6%
Contains more Copper +299.2%
Contains more Manganese +1206.3%
Contains more Selenium +145.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -94.1%
Contains more Calcium +1400%
Contains more Iron +1255%
Contains more Magnesium +106.9%
Contains more Phosphorus +190%
Contains more Potassium +30%
Contains more Zinc +440.6%
Contains more Copper +299.2%
Contains more Manganese +1206.3%
Contains more Selenium +145.5%

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.
Salmon raw
Salmon raw
5
:
4
Squid
Squid
Contains more Vitamin B1 +1229.4%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +203%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +355%
Contains more Vitamin B12 +69.8%
Equal in Folate - 24
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Squid
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 +1229.4%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +203%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +355%
Contains more Vitamin B12 +69.8%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Squid
Squid
Contains more Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%
Contains more Protein +63.7%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Squid
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 Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%
Contains more Protein +63.7%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Squid
Squid
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%
Contains less Saturated Fat -75.9%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%
Contains less Saturated Fat -75.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Squid Opinion
Net carbs 0g 1.64g Squid
Protein 19.84g 32.48g Squid
Fats 6.34g 1.4g Salmon raw
Carbs 0g 1.64g Squid
Calories 142kcal 158kcal Squid
Calcium 12mg 180mg Squid
Iron 0.8mg 10.84mg Squid
Magnesium 29mg 60mg Squid
Phosphorus 200mg 580mg Squid
Potassium 490mg 637mg Squid
Sodium 44mg 744mg Salmon raw
Zinc 0.64mg 3.46mg Squid
Copper 0.25mg 0.998mg Squid
Manganese 0.016mg 0.209mg Squid
Selenium 36.5µg 89.6µg Squid
Vitamin A 40IU 675IU Squid
Vitamin A RAE 12µg 203µg Squid
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.226mg 0.017mg Salmon raw
Vitamin B2 0.38mg 1.729mg Squid
Vitamin B3 7.86mg 2.189mg Salmon raw
Vitamin B5 1.664mg 0.9mg Salmon raw
Vitamin B6 0.818mg 0.27mg Salmon raw
Folate 25µg 24µg Salmon raw
Vitamin B12 3.18µg 5.4µg Squid
Tryptophan 0.222mg 0.364mg Squid
Threonine 0.87mg 1.398mg Squid
Isoleucine 0.914mg 1.414mg Squid
Leucine 1.613mg 2.287mg Squid
Lysine 1.822mg 2.427mg Squid
Methionine 0.587mg 0.733mg Squid
Phenylalanine 0.775mg 1.164mg Squid
Valine 1.022mg 1.419mg Squid
Histidine 0.584mg 0.624mg Squid
Cholesterol 55mg 224mg Salmon raw
Saturated Fat 0.981g 0.236g Squid
Omega-3 - DHA 1.115g 0.132g Salmon raw
Omega-3 - EPA 0.321g 0.078g Salmon raw
Omega-3 - DPA 0.287g 0.012g Salmon raw
Monounsaturated Fat 2.103g 0.162g Salmon raw
Polyunsaturated fat 2.539g 0.268g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Squid
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 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
83%
Salmon raw
110%
Squid
Minerals Daily Need Coverage Score
49%
Salmon raw
185%
Squid

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.745g)
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 - $13)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 700mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 169mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.