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

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What are the differences between Oyster and Squid as food?

  • Oyster is higher in Zinc, Vitamin B12, and Copper, however, Squid as food is richer in Vitamin B2, Phosphorus, Iron, Selenium, and Vitamin B6.
  • Oyster's daily need coverage for Zinc is 761% more.
  • Squid as food contains 14 times less Saturated Fat than Oyster. Oyster contains 3.197g of Saturated Fat, while Squid as food contains 0.236g.

We used Mollusks, oyster, eastern, cooked, breaded and fried and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Oyster 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.
Oyster
Oyster
4
:
6
Squid as food
Squid as food
Contains less Sodium -44%
Contains more Zinc +2418.2%
Contains more Copper +330.3%
Contains more Manganese +134.4%
Contains more Calcium +190.3%
Contains more Iron +56%
Contains more Phosphorus +264.8%
Contains more Potassium +161.1%
Contains more Selenium +34.7%
Equal in Magnesium - 60
Oyster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 261% 42% 69% 22% 55% 2377% 1432% 64% 363%
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 -44%
Contains more Zinc +2418.2%
Contains more Copper +330.3%
Contains more Manganese +134.4%
Contains more Calcium +190.3%
Contains more Iron +56%
Contains more Phosphorus +264.8%
Contains more Potassium +161.1%
Contains more Selenium +34.7%
Equal in Magnesium - 60

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.
Oyster
Oyster
3
:
6
Squid as food
Squid as food
Contains more Vitamin B1 +782.4%
Contains more Folate +29.2%
Contains more Vitamin B12 +189.4%
Contains more Vitamin A +123.5%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +755.9%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +321.9%
Oyster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 38% 47% 31% 17% 15% 24% 1954% 0%
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 +782.4%
Contains more Folate +29.2%
Contains more Vitamin B12 +189.4%
Contains more Vitamin A +123.5%
Contains more Vitamin C +123.7%
Contains more Vitamin B2 +755.9%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +321.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oyster
Oyster
3
:
2
Squid as food
Squid as food
Contains more Fats +798.6%
Contains more Carbs +608.5%
Contains more Protein +270.4%
Contains more Other +45.5%
Equal in Water - 61.12
Oyster
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 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 +798.6%
Contains more Carbs +608.5%
Contains more Protein +270.4%
Contains more Other +45.5%
Equal in Water - 61.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oyster
Oyster
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +2802.5%
Contains more Polyunsaturated fat +1136.2%
Contains less Saturated Fat -92.6%
Oyster
29% 42% 30%
Saturated Fat: 3.197 g
Monounsaturated Fat: 4.702 g
Polyunsaturated fat: 3.313 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 +2802.5%
Contains more Polyunsaturated fat +1136.2%
Contains less Saturated Fat -92.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oyster Squid as food
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oyster Squid as food Opinion
Net carbs 11.62g 1.64g Oyster
Protein 8.77g 32.48g Squid as food
Fats 12.58g 1.4g Oyster
Carbs 11.62g 1.64g Oyster
Calories 199kcal 158kcal Oyster
Calcium 62mg 180mg Squid as food
Iron 6.95mg 10.84mg Squid as food
Magnesium 58mg 60mg Squid as food
Phosphorus 159mg 580mg Squid as food
Potassium 244mg 637mg Squid as food
Sodium 417mg 744mg Oyster
Zinc 87.13mg 3.46mg Oyster
Copper 4.294mg 0.998mg Oyster
Manganese 0.49mg 0.209mg Oyster
Selenium 66.5µg 89.6µg Squid as food
Vitamin A 302IU 675IU Squid as food
Vitamin A RAE 90µg 203µg Squid as food
Vitamin C 3.8mg 8.5mg Squid as food
Vitamin B1 0.15mg 0.017mg Oyster
Vitamin B2 0.202mg 1.729mg Squid as food
Vitamin B3 1.65mg 2.189mg Squid as food
Vitamin B5 0.27mg 0.9mg Squid as food
Vitamin B6 0.064mg 0.27mg Squid as food
Folate 31µg 24µg Oyster
Vitamin B12 15.63µg 5.4µg Oyster
Tryptophan 0.105mg 0.364mg Squid as food
Threonine 0.365mg 1.398mg Squid as food
Isoleucine 0.396mg 1.414mg Squid as food
Leucine 0.638mg 2.287mg Squid as food
Lysine 0.582mg 2.427mg Squid as food
Methionine 0.199mg 0.733mg Squid as food
Phenylalanine 0.352mg 1.164mg Squid as food
Valine 0.409mg 1.419mg Squid as food
Histidine 0.175mg 0.624mg Squid as food
Cholesterol 71mg 224mg Oyster
Saturated Fat 3.197g 0.236g Squid as food
Omega-3 - DHA 0.218g 0.132g Oyster
Omega-3 - EPA 0.202g 0.078g Oyster
Omega-3 - DPA 0.048g 0.012g Oyster
Monounsaturated Fat 4.702g 0.162g Oyster
Polyunsaturated fat 3.313g 0.268g Oyster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oyster 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%
Oyster
110%
Squid as food
Minerals Daily Need Coverage Score
470%
Oyster
185%
Squid as food

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.961g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $3)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Oyster
Oyster contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Oyster
Oyster is lower in Cholesterol (difference - 153mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.