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Lobster vs. Squid — In-Depth Nutrition Comparison

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What are the differences between Lobster and Squid?

  • Lobster is higher in Copper, and Vitamin B5, however, Squid is richer in Vitamin B12, Iron, Vitamin B2, Phosphorus, Selenium, Vitamin A RAE, and Potassium.
  • Squid's daily need coverage for Vitamin B12 is 165% more.
  • Squid contains 2 times less Vitamin B5 than Lobster. Lobster contains 1.667mg of Vitamin B5, while Squid contains 0.9mg.
  • Lobster has less Cholesterol.

We used Crustaceans, lobster, northern, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Lobster 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.
:
7
Squid
Contains less Sodium -34.7%
Contains more Zinc +17.1%
Contains more Copper +55.3%
Contains more Calcium +87.5%
Contains more Iron +3637.9%
Contains more Magnesium +39.5%
Contains more Phosphorus +213.5%
Contains more Potassium +177%
Contains more Manganese +221.5%
Contains more Selenium +22.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 11% 31% 80% 21% 64% 111% 517% 9% 399%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -34.7%
Contains more Zinc +17.1%
Contains more Copper +55.3%
Contains more Calcium +87.5%
Contains more Iron +3637.9%
Contains more Magnesium +39.5%
Contains more Phosphorus +213.5%
Contains more Potassium +177%
Contains more Manganese +221.5%
Contains more Selenium +22.6%

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.
:
7
Squid
Contains more Vitamin B1 +35.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin A +16775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10070.6%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +126.9%
Contains more Folate +118.2%
Contains more Vitamin B12 +277.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 20% 0% 0% 6% 4% 35% 101% 28% 9% 179% 45% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0% 0%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin A +16775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10070.6%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +126.9%
Contains more Folate +118.2%
Contains more Vitamin B12 +277.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Squid
Contains more Water +27.8%
Contains more Protein +70.9%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +65.5%
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 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 Water +27.8%
Contains more Protein +70.9%
Contains more Fats +62.8%
Contains more Carbs +∞%
Contains more Other +65.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Squid
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +56.2%
Contains more Polyunsaturated fat +26.9%
26% 32% 42%
Saturated Fat: 0.208 g
Monounsaturated Fat: 0.253 g
Polyunsaturated fat: 0.34 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +56.2%
Contains more Polyunsaturated fat +26.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lobster Squid Opinion
Net carbs 0g 1.64g Squid
Protein 19g 32.48g Squid
Fats 0.86g 1.4g Squid
Carbs 0g 1.64g Squid
Calories 89kcal 158kcal Squid
Calcium 96mg 180mg Squid
Iron 0.29mg 10.84mg Squid
Magnesium 43mg 60mg Squid
Phosphorus 185mg 580mg Squid
Potassium 230mg 637mg Squid
Sodium 486mg 744mg Lobster
Zinc 4.05mg 3.46mg Lobster
Copper 1.55mg 0.998mg Lobster
Manganese 0.065mg 0.209mg Squid
Selenium 73.1µg 89.6µg Squid
Vitamin A 4IU 675IU Squid
Vitamin A RAE 1µg 203µg Squid
Vitamin E 1mg Lobster
Vitamin D 1IU Lobster
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.023mg 0.017mg Lobster
Vitamin B2 0.017mg 1.729mg Squid
Vitamin B3 1.83mg 2.189mg Squid
Vitamin B5 1.667mg 0.9mg Lobster
Vitamin B6 0.119mg 0.27mg Squid
Folate 11µg 24µg Squid
Vitamin B12 1.43µg 5.4µg Squid
Choline 80.9mg Lobster
Tryptophan 0.248mg 0.364mg Squid
Threonine 0.753mg 1.398mg Squid
Isoleucine 0.832mg 1.414mg Squid
Leucine 1.376mg 2.287mg Squid
Lysine 1.426mg 2.427mg Squid
Methionine 0.475mg 0.733mg Squid
Phenylalanine 0.782mg 1.164mg Squid
Valine 0.852mg 1.419mg Squid
Histidine 0.475mg 0.624mg Squid
Cholesterol 146mg 224mg Lobster
Trans Fat 0.013g Squid
Saturated Fat 0.208g 0.236g Lobster
Omega-3 - DHA 0.078g 0.132g Squid
Omega-3 - EPA 0.117g 0.078g Lobster
Omega-3 - DPA 0.006g 0.012g Squid
Monounsaturated Fat 0.253g 0.162g Lobster
Polyunsaturated fat 0.34g 0.268g Lobster
Omega-6 - Eicosadienoic acid 0.006g Lobster
Omega-6 - Linoleic acid 0.033g Lobster
Omega-3 - ALA 0.05g Lobster
Omega-3 - Eicosatrienoic acid 0.006g Lobster
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lobster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Squid
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
33%
Lobster
102%
Squid
Minerals Daily Need Coverage Score
127%
Lobster
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
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 contains less Sodium?
Lobster
Lobster contains less Sodium (difference - 258mg)
Which food is lower in Cholesterol?
Lobster
Lobster is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Lobster
Lobster is lower in Saturated Fat (difference - 0.028g)
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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.