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  6. Herring vs. Squid as food

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

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How are Herring and Squid as food different?

  • Herring is higher in Vitamin B12, however, Squid as food is richer in Iron, Vitamin B2, Copper, Selenium, Phosphorus, Zinc, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from 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 as food 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.
Herring
Herring
1
:
9
Squid as food
Squid as food
Contains less Sodium -84.5%
Contains more Calcium +143.2%
Contains more Iron +668.8%
Contains more Magnesium +46.3%
Contains more Phosphorus +91.4%
Contains more Potassium +52%
Contains more Zinc +172.4%
Contains more Copper +745.8%
Contains more Manganese +422.5%
Contains more Selenium +91.5%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -84.5%
Contains more Calcium +143.2%
Contains more Iron +668.8%
Contains more Magnesium +46.3%
Contains more Phosphorus +91.4%
Contains more Potassium +52%
Contains more Zinc +172.4%
Contains more Copper +745.8%
Contains more Manganese +422.5%
Contains more Selenium +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.
Herring
Herring
7
:
5
Squid as food
Squid as food
Contains more Vitamin B1 +558.8%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +28.9%
Contains more Vitamin B12 +143.3%
Contains more Vitamin A +462.5%
Contains more Vitamin C +1114.3%
Contains more Vitamin B2 +478.3%
Contains more Vitamin B5 +21.6%
Contains more Folate +100%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Squid as food
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 +558.8%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B6 +28.9%
Contains more Vitamin B12 +143.3%
Contains more Vitamin A +462.5%
Contains more Vitamin C +1114.3%
Contains more Vitamin B2 +478.3%
Contains more Vitamin B5 +21.6%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
3
Squid as food
Squid as food
Contains more Fats +727.9%
Contains more Protein +41%
Contains more Carbs +∞%
Contains more Other +175.4%
Equal in Water - 61.12
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Squid as food
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 +727.9%
Contains more Protein +41%
Contains more Carbs +∞%
Contains more Other +175.4%
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +2856.8%
Contains more Polyunsaturated fat +920.5%
Contains less Saturated Fat -91%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +2856.8%
Contains more Polyunsaturated fat +920.5%
Contains less Saturated 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 as food
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Herring Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 23.03g 32.48g Squid as food
Fats 11.59g 1.4g Herring
Carbs 0g 1.64g Squid as food
Calories 203kcal 158kcal Herring
Calcium 74mg 180mg Squid as food
Iron 1.41mg 10.84mg Squid as food
Magnesium 41mg 60mg Squid as food
Phosphorus 303mg 580mg Squid as food
Potassium 419mg 637mg Squid as food
Sodium 115mg 744mg Herring
Zinc 1.27mg 3.46mg Squid as food
Copper 0.118mg 0.998mg Squid as food
Manganese 0.04mg 0.209mg Squid as food
Selenium 46.8µg 89.6µg Squid as food
Vitamin A 120IU 675IU Squid as food
Vitamin A RAE 36µg 203µg Squid as food
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 8.5mg Squid as food
Vitamin B1 0.112mg 0.017mg Herring
Vitamin B2 0.299mg 1.729mg Squid as food
Vitamin B3 4.124mg 2.189mg Herring
Vitamin B5 0.74mg 0.9mg Squid as food
Vitamin B6 0.348mg 0.27mg Herring
Folate 12µg 24µg Squid as food
Vitamin B12 13.14µg 5.4µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.364mg Squid as food
Threonine 1.01mg 1.398mg Squid as food
Isoleucine 1.061mg 1.414mg Squid as food
Leucine 1.872mg 2.287mg Squid as food
Lysine 2.115mg 2.427mg Squid as food
Methionine 0.682mg 0.733mg Squid as food
Phenylalanine 0.899mg 1.164mg Squid as food
Valine 1.187mg 1.419mg Squid as food
Histidine 0.678mg 0.624mg Herring
Cholesterol 77mg 224mg Herring
Saturated Fat 2.615g 0.236g Squid as food
Omega-3 - DHA 1.105g 0.132g Herring
Omega-3 - EPA 0.909g 0.078g Herring
Omega-3 - DPA 0.071g 0.012g Herring
Monounsaturated Fat 4.79g 0.162g Herring
Polyunsaturated fat 2.735g 0.268g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
179%
Herring
110%
Squid as food
Minerals Daily Need Coverage Score
62%
Herring
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 - 2.379g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 629mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 147mg)
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 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.