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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, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Squid
Squid
7
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 more CopperCopper +55.3%
Contains more ZincZinc +17.1%
Contains less SodiumSodium -34.7%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +177%
Contains more IronIron +3637.9%
Contains more PhosphorusPhosphorus +213.5%
Contains more ManganeseManganese +221.5%
Contains more SeleniumSelenium +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.
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 0% 0% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Squid
Squid
7
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +10070.6%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +126.9%
Contains more Vitamin B12Vitamin B12 +277.6%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lobster Squid DV% diff.
Vitamin B12 1.43µg 5.4µg 165%
Iron 0.29mg 10.84mg 132%
Vitamin B2 0.017mg 1.729mg 132%
Copper 1.55mg 0.998mg 61%
Phosphorus 185mg 580mg 56%
Selenium 73.1µg 89.6µg 30%
Protein 19g 32.48g 27%
Cholesterol 146mg 224mg 26%
Vitamin A 1µg 203µg 22%
Vitamin B5 1.667mg 0.9mg 15%
Choline 80.9mg 15%
Potassium 230mg 637mg 12%
Vitamin B6 0.119mg 0.27mg 12%
Sodium 486mg 744mg 11%
Vitamin C 0mg 8.5mg 9%
Calcium 96mg 180mg 8%
Vitamin E 1mg 7%
Manganese 0.065mg 0.209mg 6%
Zinc 4.05mg 3.46mg 5%
Magnesium 43mg 60mg 4%
Calories 89kcal 158kcal 3%
Folate 11µg 24µg 3%
Vitamin B3 1.83mg 2.189mg 2%
Fats 0.86g 1.4g 1%
Carbs 0g 1.64g 1%
Vitamin B1 0.023mg 0.017mg 1%
Protein per 100 calories 21g 21g N/A
Calories per 10 g protein 47kcal 49kcal N/A
Weight per 100 calories 112g 63g N/A
Net carbs 0g 1.64g N/A
Vitamin D* 1 IU 0%
Trans fat 0.013g N/A
Saturated fat 0.208g 0.236g 0%
Monounsaturated fat 0.253g 0.162g 0%
Polyunsaturated fat 0.34g 0.268g 0%
Tryptophan 0.248mg 0.364mg 0%
Threonine 0.753mg 1.398mg 0%
Isoleucine 0.832mg 1.414mg 0%
Leucine 1.376mg 2.287mg 0%
Lysine 1.426mg 2.427mg 0%
Methionine 0.475mg 0.733mg 0%
Phenylalanine 0.782mg 1.164mg 0%
Valine 0.852mg 1.419mg 0%
Histidine 0.475mg 0.624mg 0%
Omega-3 - EPA 0.117g 0.078g N/A
Omega-3 - DHA 0.078g 0.132g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.006g 0.012g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
Squid
Squid
0
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 less Sat. FatSaturated fat -11.9%
Contains more Mono. FatMonounsaturated fat +56.2%
Contains more Poly. FatPolyunsaturated fat +26.9%

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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. 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.