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Sardine vs. Squid as food — In-Depth Nutrition Comparison

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What are the differences between Sardine and Squid as food?

  • Sardine is higher in Vitamin B12, Calcium, and Vitamin B3, however, Squid as food is richer in Vitamin B2, Iron, Copper, Selenium, Zinc, and Vitamin A RAE.
  • Sardine's daily need coverage for Vitamin B12 is 148% more.
  • Squid as food contains 2 times less Vitamin B3 than Sardine. Sardine contains 5.245mg of Vitamin B3, while Squid as food contains 2.189mg.
  • Sardine has less Cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Sardine vs Squid as food infographic
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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.
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Contains more Iron +271.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%
Contains more Manganese +93.5%
Contains more Selenium +70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Calcium +112.2%
Contains less Sodium -58.7%
Contains more Iron +271.2%
Contains more Magnesium +53.8%
Contains more Phosphorus +18.4%
Contains more Potassium +60.5%
Contains more Zinc +164.1%
Contains more Copper +436.6%
Contains more Manganese +93.5%
Contains more Selenium +70%

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.
:
Contains more Vitamin B1 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
Contains more Vitamin A +525%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +370.6%
Contains more Vitamin B3 +139.6%
Contains more Vitamin B12 +65.6%
Contains more Vitamin A +525%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.7%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +61.7%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +717.9%
Contains more Other +28.6%
Contains more Protein +31.9%
Contains more Carbs +∞%
Equal in Water - 61.12
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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 +717.9%
Contains more Other +28.6%
Contains more Protein +31.9%
Contains more Carbs +∞%
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2288.3%
Contains more Polyunsaturated fat +1820.9%
Contains less Saturated Fat -84.6%
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +2288.3%
Contains more Polyunsaturated fat +1820.9%
Contains less Saturated Fat -84.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Squid as food
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 24.62g 32.48g Squid as food
Fats 11.45g 1.4g Sardine
Carbs 0g 1.64g Squid as food
Calories 208kcal 158kcal Sardine
Calcium 382mg 180mg Sardine
Iron 2.92mg 10.84mg Squid as food
Magnesium 39mg 60mg Squid as food
Phosphorus 490mg 580mg Squid as food
Potassium 397mg 637mg Squid as food
Sodium 307mg 744mg Sardine
Zinc 1.31mg 3.46mg Squid as food
Copper 0.186mg 0.998mg Squid as food
Manganese 0.108mg 0.209mg Squid as food
Selenium 52.7µg 89.6µg Squid as food
Vitamin A 108IU 675IU Squid as food
Vitamin A RAE 32µg 203µg Squid as food
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.08mg 0.017mg Sardine
Vitamin B2 0.227mg 1.729mg Squid as food
Vitamin B3 5.245mg 2.189mg Sardine
Vitamin B5 0.642mg 0.9mg Squid as food
Vitamin B6 0.167mg 0.27mg Squid as food
Folate 10µg 24µg Squid as food
Vitamin B12 8.94µg 5.4µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.364mg Squid as food
Threonine 1.079mg 1.398mg Squid as food
Isoleucine 1.134mg 1.414mg Squid as food
Leucine 2.001mg 2.287mg Squid as food
Lysine 2.26mg 2.427mg Squid as food
Methionine 0.729mg 0.733mg Squid as food
Phenylalanine 0.961mg 1.164mg Squid as food
Valine 1.268mg 1.419mg Squid as food
Histidine 0.725mg 0.624mg Sardine
Cholesterol 142mg 224mg Sardine
Saturated Fat 1.528g 0.236g Squid as food
Omega-3 - DHA 0.509g 0.132g Sardine
Omega-3 - EPA 0.473g 0.078g Sardine
Omega-3 - DPA 0g 0.012g Squid as food
Monounsaturated Fat 3.869g 0.162g Sardine
Polyunsaturated fat 5.148g 0.268g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
131%
Sardine
110%
Squid as food
Minerals Daily Need Coverage Score
94%
Sardine
185%
Squid as food

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.292g)
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 - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 82mg)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.