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  6. Salmon raw vs. Squid

Salmon raw vs. Squid — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 -94.1%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +30%
Contains more IronIron +1255%
Contains more CopperCopper +299.2%
Contains more ZincZinc +440.6%
Contains more PhosphorusPhosphorus +190%
Contains more ManganeseManganese +1206.3%
Contains more SeleniumSelenium +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.
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Squid
Squid
4
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 B1Vitamin B1 +1229.4%
Contains more Vitamin B3Vitamin B3 +259.1%
Contains more Vitamin B5Vitamin B5 +84.9%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +355%
Contains more Vitamin B12Vitamin B12 +69.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Squid DV% diff.
Iron 0.8mg 10.84mg 126%
Vitamin B2 0.38mg 1.729mg 104%
Selenium 36.5µg 89.6µg 97%
Vitamin B12 3.18µg 5.4µg 93%
Copper 0.25mg 0.998mg 83%
Cholesterol 55mg 224mg 56%
Phosphorus 200mg 580mg 54%
Vitamin B6 0.818mg 0.27mg 42%
Vitamin B3 7.86mg 2.189mg 35%
Sodium 44mg 744mg 30%
Zinc 0.64mg 3.46mg 26%
Protein 19.84g 32.48g 25%
Vitamin A 12µg 203µg 21%
Calcium 12mg 180mg 17%
Vitamin B1 0.226mg 0.017mg 17%
Polyunsaturated fat 2.539g 0.268g 15%
Vitamin B5 1.664mg 0.9mg 15%
Vitamin C 0mg 8.5mg 9%
Manganese 0.016mg 0.209mg 8%
Fats 6.34g 1.4g 8%
Magnesium 29mg 60mg 7%
Monounsaturated fat 2.103g 0.162g 5%
Potassium 490mg 637mg 4%
Saturated fat 0.981g 0.236g 3%
Calories 142kcal 158kcal 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Folate 25µg 24µg 0%
Tryptophan 0.222mg 0.364mg 0%
Threonine 0.87mg 1.398mg 0%
Isoleucine 0.914mg 1.414mg 0%
Leucine 1.613mg 2.287mg 0%
Lysine 1.822mg 2.427mg 0%
Methionine 0.587mg 0.733mg 0%
Phenylalanine 0.775mg 1.164mg 0%
Valine 1.022mg 1.419mg 0%
Histidine 0.584mg 0.624mg 0%
Omega-3 - EPA 0.321g 0.078g N/A
Omega-3 - DHA 1.115g 0.132g N/A
Omega-3 - DPA 0.287g 0.012g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Squid
Squid
1
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 more Mono. FatMonounsaturated fat +1198.1%
Contains more Poly. FatPolyunsaturated fat +847.4%
Contains less Sat. FatSaturated fat -75.9%

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.