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Salmon vs Squid as food - In-Depth Nutrition Comparison

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A recap on differences between Salmon and Squid as food

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

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

Infographic

Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
1
:
7
Squid as food
Squid as food
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%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
5
:
4
Squid as food
Squid as food
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
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 as food
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
Salmon
3
:
2
Squid as food
Squid as food
Contains more Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%
Contains more Protein +63.7%
Contains more Carbs +∞%
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Squid as food
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
Salmon
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%
Contains less Saturated Fat -75.9%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Squid as food
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Squid as food
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 Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 19.84g 32.48g Squid as food
Fats 6.34g 1.4g Salmon
Carbs 0g 1.64g Squid as food
Calories 142kcal 158kcal Squid as food
Calcium 12mg 180mg Squid as food
Iron 0.8mg 10.84mg Squid as food
Magnesium 29mg 60mg Squid as food
Phosphorus 200mg 580mg Squid as food
Potassium 490mg 637mg Squid as food
Sodium 44mg 744mg Salmon
Zinc 0.64mg 3.46mg Squid as food
Copper 0.25mg 0.998mg Squid as food
Vitamin A 40IU 675IU Squid as food
Vitamin A RAE 12µg 203µg Squid as food
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.226mg 0.017mg Salmon
Vitamin B2 0.38mg 1.729mg Squid as food
Vitamin B3 7.86mg 2.189mg Salmon
Vitamin B5 1.664mg 0.9mg Salmon
Vitamin B6 0.818mg 0.27mg Salmon
Folate 25µg 24µg Salmon
Vitamin B12 3.18µg 5.4µg Squid as food
Tryptophan 0.222mg 0.364mg Squid as food
Threonine 0.87mg 1.398mg Squid as food
Isoleucine 0.914mg 1.414mg Squid as food
Leucine 1.613mg 2.287mg Squid as food
Lysine 1.822mg 2.427mg Squid as food
Methionine 0.587mg 0.733mg Squid as food
Phenylalanine 0.775mg 1.164mg Squid as food
Valine 1.022mg 1.419mg Squid as food
Histidine 0.584mg 0.624mg Squid as food
Cholesterol 55mg 224mg Salmon
Saturated Fat 0.981g 0.236g Squid as food
Omega-3 - DHA 1.115g 0.132g Salmon
Omega-3 - EPA 0.321g 0.078g Salmon
Omega-3 - DPA 0.287g 0.012g Salmon
Monounsaturated Fat 2.103g 0.162g Salmon
Polyunsaturated fat 2.539g 0.268g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Squid as food
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
110%
Squid as food
Minerals Daily Need Coverage Score
36%
Salmon
167%
Squid as food

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.745g)
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 - $13)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 700mg)
Which food is lower in Cholesterol?
Salmon
Salmon 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.