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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 and vitamin B3; however, squid is richer in iron, vitamin B2, copper, selenium, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for herring is 323% higher.
  • Herring contains 2 times more vitamin B3 than squid. While herring contains 4.124mg of vitamin B3, squid contains only 2.189mg.
  • 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
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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 -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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Squid
Squid
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
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 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%

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* 214 IU 27%
Vitamin D 5.4µg 27%
Sodium 115mg 744mg 27%
Zinc 1.27mg 3.46mg 20%
Protein 23.03g 32.48g 19%
Vitamin A 36µg 203µg 19%
Fats 11.59g 1.4g 16%
Polyunsaturated fat 2.735g 0.268g 16%
Choline 83.3mg 15%
Vitamin B3 4.124mg 2.189mg 12%
Monounsaturated fat 4.79g 0.162g 12%
Calcium 74mg 180mg 11%
Saturated fat 2.615g 0.236g 11%
Vitamin C 0.7mg 8.5mg 9%
Vitamin E 1.37mg 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%
Protein per 100 calories 11g 21g N/A
Calories per 10 g protein 88kcal 49kcal N/A
Weight per 100 calories 49g 63g N/A
Unsaturated / Saturated Fat ratio 2.9 1.8 N/A
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

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
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
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%

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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.