Salmon vs. Squid as food — In-Depth Nutrition Comparison
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What are the main differences between Salmon and Squid as food?
- Salmon is richer in Vitamin B3, and Vitamin B6, while Squid as food is higher in Iron, Vitamin B2, Vitamin B12, Copper, Selenium, and Phosphorus.
- Squid as food's daily need coverage for Iron is 131% higher.
- Squid as food has 4 times less Vitamin B3 than Salmon. Salmon has 8.045mg of Vitamin B3, while Squid as food has 2.189mg.
- Salmon is lower in Cholesterol.
We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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
less
Sodium
-91.8%
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Calcium
+1100%
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Iron
+3088.2%
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Magnesium
+100%
Contains
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Phosphorus
+130.2%
Contains
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Potassium
+65.9%
Contains
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Zinc
+704.7%
Contains
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Copper
+1936.7%
Contains
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Manganese
+1206.3%
Contains
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Selenium
+116.4%
Contains
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Sodium
-91.8%
Contains
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Calcium
+1100%
Contains
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Iron
+3088.2%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+130.2%
Contains
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Potassium
+65.9%
Contains
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Zinc
+704.7%
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Copper
+1936.7%
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Manganese
+1206.3%
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Selenium
+116.4%
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
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Vitamin B1
+1900%
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Vitamin B3
+267.5%
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Vitamin B5
+63.9%
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Vitamin B6
+139.6%
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Folate
+41.7%
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Vitamin A
+193.5%
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Vitamin C
+129.7%
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Vitamin B2
+1180.7%
Contains
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Vitamin B12
+92.9%
Contains
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Vitamin B1
+1900%
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Vitamin B3
+267.5%
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Vitamin B5
+63.9%
Contains
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Vitamin B6
+139.6%
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Folate
+41.7%
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Vitamin A
+193.5%
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Vitamin C
+129.7%
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Vitamin B2
+1180.7%
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Vitamin B12
+92.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+782.1%
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Protein
+47%
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Carbs
+∞%
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Other
+320%
Equal in Water - 61.12
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
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Fats
+782.1%
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Protein
+47%
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Carbs
+∞%
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Other
+320%
Equal in Water - 61.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2480.9%
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Polyunsaturated fat
+1598.9%
Contains
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Saturated Fat
-90.2%
Saturated Fat:
2.397 g
Monounsaturated Fat:
4.181 g
Polyunsaturated fat:
4.553 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
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Monounsaturated Fat
+2480.9%
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Polyunsaturated fat
+1598.9%
Contains
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Saturated Fat
-90.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.64g |
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| Protein | 22.1g | 32.48g |
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| Fats | 12.35g | 1.4g |
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| Carbs | 0g | 1.64g |
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| Calories | 206kcal | 158kcal |
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| Calcium | 15mg | 180mg |
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| Iron | 0.34mg | 10.84mg |
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| Magnesium | 30mg | 60mg |
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| Phosphorus | 252mg | 580mg |
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| Potassium | 384mg | 637mg |
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| Sodium | 61mg | 744mg |
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| Zinc | 0.43mg | 3.46mg |
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| Copper | 0.049mg | 0.998mg |
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| Manganese | 0.016mg | 0.209mg |
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| Selenium | 41.4µg | 89.6µg |
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| Vitamin A | 230IU | 675IU |
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| Vitamin A RAE | 69µg | 203µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 526IU |
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| Vitamin D | 13.1µg |
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| Vitamin C | 3.7mg | 8.5mg |
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| Vitamin B1 | 0.34mg | 0.017mg |
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| Vitamin B2 | 0.135mg | 1.729mg |
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| Vitamin B3 | 8.045mg | 2.189mg |
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| Vitamin B5 | 1.475mg | 0.9mg |
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| Vitamin B6 | 0.647mg | 0.27mg |
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| Folate | 34µg | 24µg |
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| Vitamin B12 | 2.8µg | 5.4µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.248mg | 0.364mg |
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| Threonine | 0.969mg | 1.398mg |
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| Isoleucine | 1.018mg | 1.414mg |
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| Leucine | 1.796mg | 2.287mg |
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| Lysine | 2.03mg | 2.427mg |
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| Methionine | 0.654mg | 0.733mg |
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| Phenylalanine | 0.863mg | 1.164mg |
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| Valine | 1.139mg | 1.419mg |
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| Histidine | 0.651mg | 0.624mg |
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| Cholesterol | 63mg | 224mg |
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| Saturated Fat | 2.397g | 0.236g |
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| Omega-3 - DHA | 1.457g | 0.132g |
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| Omega-3 - EPA | 0.69g | 0.078g |
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| Omega-3 - DPA | 0.17g | 0.012g |
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| Monounsaturated Fat | 4.181g | 0.162g |
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| Polyunsaturated fat | 4.553g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
110%
110%
Minerals Daily Need Coverage Score
44%
185%
Comparison summary
Which food is lower in Sugar?
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food is lower in Saturated Fat (difference - 2.161g)
Which food is lower in glycemic index?
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food is cheaper (difference - $13)
Which food is richer in minerals?
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Salmon contains less Sodium (difference - 683mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 161mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins