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Herring vs. Squid — In-Depth Nutrition Comparison

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How are herring and squid different?

  • Herring is higher in vitamin B12; however, squid is richer in iron, vitamin B2, copper, selenium, phosphorus, zinc, and vitamin A.
  • Daily need coverage for vitamin B12 for herring is 323% higher.
  • Herring has less cholesterol.

Fish, herring, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Herring vs Squid 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 -84.5%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +143.2%
Contains more PotassiumPotassium +52%
Contains more IronIron +668.8%
Contains more CopperCopper +745.8%
Contains more ZincZinc +172.4%
Contains more PhosphorusPhosphorus +91.4%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +91.5%

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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
Squid
5
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +558.8%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +143.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +463.9%
Contains more Vitamin B2Vitamin B2 +478.3%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more FolateFolate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Squid
3
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 +727.9%
Contains more ProteinProtein +41%
Contains more CarbsCarbs +∞%
Contains more OtherOther +175.4%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
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 +2856.8%
Contains more Poly. FatPolyunsaturated fat +920.5%
Contains less Sat. FatSaturated fat -91%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Squid DV% diff.
Vitamin B12 13.14µg 5.4µg 323%
Iron 1.41mg 10.84mg 118%
Vitamin B2 0.299mg 1.729mg 110%
Copper 0.118mg 0.998mg 98%
Selenium 46.8µg 89.6µg 78%
Cholesterol 77mg 224mg 49%
Phosphorus 303mg 580mg 40%
Vitamin D 214IU 27%
Sodium 115mg 744mg 27%
Vitamin D 5.4µg 27%
Zinc 1.27mg 3.46mg 20%
Vitamin A 36µg 203µg 19%
Protein 23.03g 32.48g 19%
Fats 11.59g 1.4g 16%
Polyunsaturated fat 2.735g 0.268g 16%
Choline 83.3mg 15%
Monounsaturated fat 4.79g 0.162g 12%
Vitamin B3 4.124mg 2.189mg 12%
Calcium 74mg 180mg 11%
Saturated fat 2.615g 0.236g 11%
Vitamin E 1.37mg 9%
Vitamin C 0.7mg 8.5mg 9%
Vitamin B1 0.112mg 0.017mg 8%
Manganese 0.04mg 0.209mg 7%
Potassium 419mg 637mg 6%
Vitamin B6 0.348mg 0.27mg 6%
Magnesium 41mg 60mg 5%
Vitamin B5 0.74mg 0.9mg 3%
Folate 12µg 24µg 3%
Calories 203kcal 158kcal 2%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.258mg 0.364mg 0%
Threonine 1.01mg 1.398mg 0%
Isoleucine 1.061mg 1.414mg 0%
Leucine 1.872mg 2.287mg 0%
Lysine 2.115mg 2.427mg 0%
Methionine 0.682mg 0.733mg 0%
Phenylalanine 0.899mg 1.164mg 0%
Valine 1.187mg 1.419mg 0%
Histidine 0.678mg 0.624mg 0%
Omega-3 - EPA 0.909g 0.078g N/A
Omega-3 - DHA 1.105g 0.132g N/A
Omega-3 - DPA 0.071g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
163%
Herring
104%
Squid
Minerals Daily Need Coverage Score
62%
Herring
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 2.379g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 147mg)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 629mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.