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Mussel vs Squid as food - In-Depth Nutrition Comparison

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The main differences between Mussel and Squid as food

  • Mussel 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 Mussel is 775% higher.
  • Mussel contains 33 times more Manganese than Squid as food. Mussel contains 6.8mg of Manganese, while Squid as food contains 0.209mg.
  • Mussel 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

Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -50.4%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
6
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel 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 Mussel Squid as food Opinion
Net carbs 7.39g 1.64g Mussel
Protein 23.8g 32.48g Squid as food
Fats 4.48g 1.4g Mussel
Carbs 7.39g 1.64g Mussel
Calories 172kcal 158kcal Mussel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
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 Mussel
Zinc 2.67mg 3.46mg Squid as food
Copper 0.149mg 0.998mg Squid as food
Vitamin A 304IU 675IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 13.6mg 8.5mg Mussel
Vitamin B1 0.3mg 0.017mg Mussel
Vitamin B2 0.42mg 1.729mg Squid as food
Vitamin B3 3mg 2.189mg Mussel
Vitamin B5 0.95mg 0.9mg Mussel
Vitamin B6 0.1mg 0.27mg Squid as food
Folate 76µg 24µg Mussel
Vitamin B12 24µg 5.4µg Mussel
Vitamin K µg µg
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 Mussel
Trans Fat g g
Saturated Fat 0.85g 0.236g Squid as food
Monounsaturated Fat 1.014g 0.162g Mussel
Polyunsaturated fat 1.212g 0.268g Mussel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
286
Mussel
110
Squid as food
Mineral Summary Score
76
Mussel
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mussel
195%
Squid as food
Carbohydrates
7%
Mussel
2%
Squid as food
Fats
21%
Mussel
6%
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?
Mussel
Mussel contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Mussel
Mussel 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

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. Mussel - 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.