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  6. Mussels vs. Squid as food

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

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The main differences between Mussels and Squid as food

  • Mussels is richer in Vitamin B12, Manganese, and Vitamin B1, yet Squid as food is richer in Vitamin B2, Copper, Iron, Phosphorus, and Calcium.
  • Daily need coverage for Vitamin B12 from Mussels is 775% higher.
  • Mussels contains 33 times more Manganese than Squid as food. Mussels contains 6.8mg of Manganese, while Squid as food contains 0.209mg.
  • Mussels contains less Sodium.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Mussels 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.
Mussels
Mussels
2
:
7
Squid as food
Squid as food
Contains less Sodium -50.4%
Contains more Manganese +3153.6%
Contains more Calcium +445.5%
Contains more Iron +61.3%
Contains more Magnesium +62.2%
Contains more Phosphorus +103.5%
Contains more Potassium +137.7%
Contains more Zinc +29.6%
Contains more Copper +569.8%
Equal in Selenium - 89.6
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
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 -50.4%
Contains more Manganese +3153.6%
Contains more Calcium +445.5%
Contains more Iron +61.3%
Contains more Magnesium +62.2%
Contains more Phosphorus +103.5%
Contains more Potassium +137.7%
Contains more Zinc +29.6%
Contains more Copper +569.8%
Equal in Selenium - 89.6

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.
Mussels
Mussels
6
:
3
Squid as food
Squid as food
Contains more Vitamin C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Folate +216.7%
Contains more Vitamin B12 +344.4%
Contains more Vitamin A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Equal in Vitamin B5 - 0.9
Mussels
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% 46% 75% 97% 57% 57% 24% 57% 3000% 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 C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Folate +216.7%
Contains more Vitamin B12 +344.4%
Contains more Vitamin A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Equal in Vitamin B5 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
3
:
2
Squid as food
Squid as food
Contains more Fats +220%
Contains more Carbs +350.6%
Contains more Protein +36.5%
Equal in Water - 61.12
Equal in Other - 3.36
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +220%
Contains more Carbs +350.6%
Contains more Protein +36.5%
Equal in Water - 61.12
Equal in Other - 3.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Squid as food
Squid as food
Contains more Monounsaturated Fat +525.9%
Contains more Polyunsaturated fat +352.2%
Contains less Saturated Fat -72.2%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 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 +525.9%
Contains more Polyunsaturated fat +352.2%
Contains less Saturated Fat -72.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels 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 Mussels Squid as food Opinion
Net carbs 7.39g 1.64g Mussels
Protein 23.8g 32.48g Squid as food
Fats 4.48g 1.4g Mussels
Carbs 7.39g 1.64g Mussels
Calories 172kcal 158kcal Mussels
Calcium 33mg 180mg Squid as food
Iron 6.72mg 10.84mg Squid as food
Magnesium 37mg 60mg Squid as food
Phosphorus 285mg 580mg Squid as food
Potassium 268mg 637mg Squid as food
Sodium 369mg 744mg Mussels
Zinc 2.67mg 3.46mg Squid as food
Copper 0.149mg 0.998mg Squid as food
Manganese 6.8mg 0.209mg Mussels
Selenium 89.6µg 89.6µg
Vitamin A 304IU 675IU Squid as food
Vitamin A RAE 91µg 203µg Squid as food
Vitamin C 13.6mg 8.5mg Mussels
Vitamin B1 0.3mg 0.017mg Mussels
Vitamin B2 0.42mg 1.729mg Squid as food
Vitamin B3 3mg 2.189mg Mussels
Vitamin B5 0.95mg 0.9mg Mussels
Vitamin B6 0.1mg 0.27mg Squid as food
Folate 76µg 24µg Mussels
Vitamin B12 24µg 5.4µg Mussels
Tryptophan 0.267mg 0.364mg Squid as food
Threonine 1.025mg 1.398mg Squid as food
Isoleucine 1.036mg 1.414mg Squid as food
Leucine 1.676mg 2.287mg Squid as food
Lysine 1.779mg 2.427mg Squid as food
Methionine 0.537mg 0.733mg Squid as food
Phenylalanine 0.853mg 1.164mg Squid as food
Valine 1.04mg 1.419mg Squid as food
Histidine 0.457mg 0.624mg Squid as food
Cholesterol 56mg 224mg Mussels
Saturated Fat 0.85g 0.236g Squid as food
Omega-3 - DHA 0.506g 0.132g Mussels
Omega-3 - EPA 0.276g 0.078g Mussels
Omega-3 - DPA 0.044g 0.012g Mussels
Monounsaturated Fat 1.014g 0.162g Mussels
Polyunsaturated fat 1.212g 0.268g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels 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
286%
Mussels
110%
Squid as food
Minerals Daily Need Coverage Score
198%
Mussels
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 - 0.614g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 168mg)
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

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.