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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, protein, and iron.
  • Oysters covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Squid
Squid
6
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 +471.8%
Contains more ZincZinc +2171.7%
Contains less SodiumSodium -77.7%
Contains more ManganeseManganese +182.8%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +358.3%
Contains more IronIron +17.7%
Contains more PhosphorusPhosphorus +199%
Contains more SeleniumSelenium +126.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 8.7% 34% 9% 42% 35% 27% 14% 2188% 5% 11%
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 +111.8%
Contains more Vitamin B12Vitamin B12 +224.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +680.8%
Contains more Vitamin B2Vitamin B2 +860.6%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin B6Vitamin B6 +342.6%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oysters Squid DV% diff.
Zinc 78.6mg 3.46mg 683%
Copper 5.707mg 0.998mg 523%
Vitamin B12 17.5µg 5.4µg 504%
Vitamin B2 0.18mg 1.729mg 119%
Selenium 39.5µg 89.6µg 91%
Phosphorus 194mg 580mg 55%
Cholesterol 79mg 224mg 48%
Protein 11.42g 32.48g 42%
Sodium 166mg 744mg 25%
Choline 130mg 24%
Iron 9.21mg 10.84mg 20%
Vitamin A 26µg 203µg 20%
Manganese 0.591mg 0.209mg 17%
Vitamin B6 0.061mg 0.27mg 16%
Potassium 139mg 637mg 15%
Vitamin E 1.7mg 11%
Omega-3 (ALA) 0.163g 10%
Vitamin C 0mg 8.5mg 9%
Vitamin B5 0.447mg 0.9mg 9%
Magnesium 35mg 60mg 6%
Calcium 116mg 180mg 6%
Polyunsaturated fat 1.056g 0.268g 5%
Calories 102kcal 158kcal 3%
Fats 3.42g 1.4g 3%
Folate 14µg 24µg 3%
Saturated fat 0.948g 0.236g 3%
Vitamin B1 0.036mg 0.017mg 2%
Vitamin B3 1.85mg 2.189mg 2%
Vitamin K 2µg 2%
Carbs 5.45g 1.64g 1%
Monounsaturated fat 0.506g 0.162g 1%
Protein per 100 calories 11g 21g N/A
Calories per 10 g protein 89kcal 49kcal N/A
Weight per 100 calories 98g 63g N/A
Unsaturated / Saturated Fat ratio 1.6 1.8 N/A
Net carbs 5.45g 1.64g N/A
Vitamin D* 2 IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.364mg 0%
Threonine 0.046mg 1.398mg 0%
Isoleucine 0.459mg 1.414mg 0%
Leucine 0.716mg 2.287mg 0%
Lysine 0.762mg 2.427mg 0%
Methionine 0.257mg 0.733mg 0%
Phenylalanine 0.413mg 1.164mg 0%
Valine 0.523mg 1.419mg 0%
Histidine 0.22mg 0.624mg 0%
Omega-3 (EPA) 0.353g 0.078g N/A
Omega-3 (DHA) 0.271g 0.132g N/A
Omega-3 (DPA) 0.02g 0.012g N/A
Omega-3 (Eicosatrienoic acid) 0.004g N/A
Omega-6 (Gamma-linolenic acid) 0.004g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.007g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A
Omega-6 (Linoleic acid) 0.061g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Squid
Squid
1
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 FatsFats +144.3%
Contains more CarbsCarbs +232.3%
Contains more WaterWater +27.9%
Contains more ProteinProtein +184.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Squid
Squid
1
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 more Mono. FatMonounsaturated fat +212.3%
Contains more Poly. FatPolyunsaturated fat +294%
Contains less Sat. FatSaturated fat -75.1%

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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. 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.