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Oysters vs. Squid — In-Depth Nutrition Comparison

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How are Oysters and Squid different?

  • Oysters has more Zinc, Copper, and Vitamin B12, however, Squid is richer in Vitamin B2, Selenium, Phosphorus, Iron, and Vitamin A RAE.
  • Oysters covers your daily need of Zinc 683% more than Squid.
  • Oysters has 6 times more Copper than Squid. Oysters has 5.707mg of Copper, while Squid has 0.998mg.
  • Oysters contains less Cholesterol.

Mollusks, oyster, eastern, wild, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Oysters 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.
:
6
Squid
Contains less Sodium -77.7%
Contains more Zinc +2171.7%
Contains more Copper +471.8%
Contains more Manganese +182.8%
Contains more Calcium +55.2%
Contains more Iron +17.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +199%
Contains more Potassium +358.3%
Contains more Selenium +126.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -77.7%
Contains more Zinc +2171.7%
Contains more Copper +471.8%
Contains more Manganese +182.8%
Contains more Calcium +55.2%
Contains more Iron +17.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +199%
Contains more Potassium +358.3%
Contains more Selenium +126.8%

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 +111.8%
Contains more Vitamin B12 +224.1%
Contains more Vitamin A +667%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +860.6%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +342.6%
Contains more Folate +71.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 71% 5%
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 +111.8%
Contains more Vitamin B12 +224.1%
Contains more Vitamin A +667%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +860.6%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +342.6%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Squid
Contains more Fats +144.3%
Contains more Carbs +232.3%
Contains more Water +27.9%
Contains more Protein +184.4%
Contains more Other +121.1%
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 Fats +144.3%
Contains more Carbs +232.3%
Contains more Water +27.9%
Contains more Protein +184.4%
Contains more Other +121.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Squid
Contains more Monounsaturated Fat +212.3%
Contains more Polyunsaturated fat +294%
Contains less Saturated Fat -75.1%
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +212.3%
Contains more Polyunsaturated fat +294%
Contains less Saturated Fat -75.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Squid Opinion
Net carbs 5.45g 1.64g Oysters
Protein 11.42g 32.48g Squid
Fats 3.42g 1.4g Oysters
Carbs 5.45g 1.64g Oysters
Calories 102kcal 158kcal Squid
Starch 0.9g Oysters
Sugar 1.23g Squid
Calcium 116mg 180mg Squid
Iron 9.21mg 10.84mg Squid
Magnesium 35mg 60mg Squid
Phosphorus 194mg 580mg Squid
Potassium 139mg 637mg Squid
Sodium 166mg 744mg Oysters
Zinc 78.6mg 3.46mg Oysters
Copper 5.707mg 0.998mg Oysters
Manganese 0.591mg 0.209mg Oysters
Selenium 39.5µg 89.6µg Squid
Vitamin A 88IU 675IU Squid
Vitamin A RAE 26µg 203µg Squid
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.036mg 0.017mg Oysters
Vitamin B2 0.18mg 1.729mg Squid
Vitamin B3 1.85mg 2.189mg Squid
Vitamin B5 0.447mg 0.9mg Squid
Vitamin B6 0.061mg 0.27mg Squid
Folate 14µg 24µg Squid
Vitamin B12 17.5µg 5.4µg Oysters
Choline 130mg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.364mg Squid
Threonine 0.046mg 1.398mg Squid
Isoleucine 0.459mg 1.414mg Squid
Leucine 0.716mg 2.287mg Squid
Lysine 0.762mg 2.427mg Squid
Methionine 0.257mg 0.733mg Squid
Phenylalanine 0.413mg 1.164mg Squid
Valine 0.523mg 1.419mg Squid
Histidine 0.22mg 0.624mg Squid
Cholesterol 79mg 224mg Oysters
Trans Fat 0.068g Squid
Saturated Fat 0.948g 0.236g Squid
Omega-3 - DHA 0.271g 0.132g Oysters
Omega-3 - EPA 0.353g 0.078g Oysters
Omega-3 - DPA 0.02g 0.012g Oysters
Monounsaturated Fat 0.506g 0.162g Oysters
Polyunsaturated fat 1.056g 0.268g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters 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
188%
Oysters
102%
Squid
Minerals Daily Need Coverage Score
486%
Oysters
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.712g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Oysters
Oysters contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 145mg)
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.