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  6. Mullet fish vs. Squid

Mullet fish vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between Mullet fish and Squid

  • Mullet fish is higher in Vitamin B3, yet Squid is higher in Vitamin B12, Vitamin B2, Iron, Copper, Selenium, Phosphorus, and Zinc.
  • Squid covers your daily Vitamin B12 needs 215% more than Mullet fish.
  • Mullet fish contains 3 times more Vitamin B3 than Squid. While Mullet fish contains 6.3mg of Vitamin B3, Squid contains only 2.189mg.
  • The amount of Cholesterol in Mullet fish is lower.

Food varieties used in this article are Fish, mullet, striped, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Mullet fish 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.
Mullet fish
Mullet fish
1
:
9
Squid
Squid
Contains less Sodium -90.5%
Contains more Calcium +480.6%
Contains more Iron +668.8%
Contains more Magnesium +81.8%
Contains more Phosphorus +137.7%
Contains more Potassium +39.1%
Contains more Zinc +293.2%
Contains more Copper +607.8%
Contains more Manganese +850%
Contains more Selenium +91.5%
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -90.5%
Contains more Calcium +480.6%
Contains more Iron +668.8%
Contains more Magnesium +81.8%
Contains more Phosphorus +137.7%
Contains more Potassium +39.1%
Contains more Zinc +293.2%
Contains more Copper +607.8%
Contains more Manganese +850%
Contains more Selenium +91.5%

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.
Mullet fish
Mullet fish
3
:
6
Squid
Squid
Contains more Vitamin B1 +488.2%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B6 +81.5%
Contains more Vitamin A +378.7%
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +1629%
Contains more Folate +140%
Contains more Vitamin B12 +2060%
Equal in Vitamin B5 - 0.9
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0%
Squid
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 +488.2%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B6 +81.5%
Contains more Vitamin A +378.7%
Contains more Vitamin C +608.3%
Contains more Vitamin B2 +1629%
Contains more Folate +140%
Contains more Vitamin B12 +2060%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
3
Squid
Squid
Contains more Fats +247.1%
Contains more Water +15.4%
Contains more Protein +30.9%
Contains more Carbs +∞%
Equal in Other - 3.36
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
Squid
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 +247.1%
Contains more Water +15.4%
Contains more Protein +30.9%
Contains more Carbs +∞%
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mullet fish
Mullet fish
2
:
1
Squid
Squid
Contains more Monounsaturated Fat +753.1%
Contains more Polyunsaturated fat +242.2%
Contains less Saturated Fat -83.5%
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +753.1%
Contains more Polyunsaturated fat +242.2%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mullet fish Squid Opinion
Net carbs 0g 1.64g Squid
Protein 24.81g 32.48g Squid
Fats 4.86g 1.4g Mullet fish
Carbs 0g 1.64g Squid
Calories 150kcal 158kcal Squid
Calcium 31mg 180mg Squid
Iron 1.41mg 10.84mg Squid
Magnesium 33mg 60mg Squid
Phosphorus 244mg 580mg Squid
Potassium 458mg 637mg Squid
Sodium 71mg 744mg Mullet fish
Zinc 0.88mg 3.46mg Squid
Copper 0.141mg 0.998mg Squid
Manganese 0.022mg 0.209mg Squid
Selenium 46.8µg 89.6µg Squid
Vitamin A 141IU 675IU Squid
Vitamin A RAE 42µg 203µg Squid
Vitamin C 1.2mg 8.5mg Squid
Vitamin B1 0.1mg 0.017mg Mullet fish
Vitamin B2 0.1mg 1.729mg Squid
Vitamin B3 6.3mg 2.189mg Mullet fish
Vitamin B5 0.88mg 0.9mg Squid
Vitamin B6 0.49mg 0.27mg Mullet fish
Folate 10µg 24µg Squid
Vitamin B12 0.25µg 5.4µg Squid
Tryptophan 0.278mg 0.364mg Squid
Threonine 1.088mg 1.398mg Squid
Isoleucine 1.143mg 1.414mg Squid
Leucine 2.016mg 2.287mg Squid
Lysine 2.278mg 2.427mg Squid
Methionine 0.734mg 0.733mg Mullet fish
Phenylalanine 0.968mg 1.164mg Squid
Valine 1.278mg 1.419mg Squid
Histidine 0.73mg 0.624mg Mullet fish
Cholesterol 63mg 224mg Mullet fish
Saturated Fat 1.431g 0.236g Squid
Omega-3 - DHA 0.148g 0.132g Mullet fish
Omega-3 - EPA 0.18g 0.078g Mullet fish
Omega-3 - DPA 0.092g 0.012g Mullet fish
Monounsaturated Fat 1.382g 0.162g Mullet fish
Polyunsaturated fat 0.917g 0.268g Mullet fish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mullet fish 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
32%
Mullet fish
110%
Squid
Minerals Daily Need Coverage Score
57%
Mullet fish
185%
Squid

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 1.195g)
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?
Mullet fish
Mullet fish contains less Sodium (difference - 673mg)
Which food is lower in Cholesterol?
Mullet fish
Mullet fish is lower in Cholesterol (difference - 161mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.