Octopus vs. Squid — In-Depth Nutrition Comparison
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How are octopus and squid different?
- Octopus is higher in vitamin B12, vitamin B6, and vitamin B3; however, squid is richer in vitamin B2, phosphorus, copper, iron, and vitamin A.
- Daily need coverage for vitamin B12 for octopus is 1275% higher.
- Octopus contains 2 times more vitamin B6 than squid. While octopus contains 0.648mg of vitamin B6, squid contains only 0.27mg.
- Octopus has less sodium.
Mollusks, octopus, common, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.
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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.
| Contains less SodiumSodium | -38.2% |
| Contains more CalciumCalcium | +69.8% |
| Contains more IronIron | +13.6% |
| Contains more CopperCopper | +35% |
| Contains more PhosphorusPhosphorus | +107.9% |
| Contains more ManganeseManganese | +344.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +235.3% |
| Contains more Vitamin B3Vitamin B3 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin B12Vitamin B12 | +566.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +125.6% |
| Contains more Vitamin B2Vitamin B2 | +2175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 36µg | 5.4µg | 1275% |
| Vitamin B2 | 0.076mg | 1.729mg | 127% |
| Cholesterol | 96mg | 224mg | 43% |
| Phosphorus | 279mg | 580mg | 43% |
| Copper | 0.739mg | 0.998mg | 29% |
| Vitamin B6 | 0.648mg | 0.27mg | 29% |
| Iron | 9.54mg | 10.84mg | 16% |
| Choline | 81mg | 15% | |
| Vitamin A | 90µg | 203µg | 13% |
| Sodium | 460mg | 744mg | 12% |
| Vitamin B3 | 3.78mg | 2.189mg | 10% |
| Vitamin E | 1.2mg | 8% | |
| Calcium | 106mg | 180mg | 7% |
| Manganese | 0.047mg | 0.209mg | 7% |
| Protein | 29.82g | 32.48g | 5% |
| Vitamin B1 | 0.057mg | 0.017mg | 3% |
| Zinc | 3.36mg | 3.46mg | 1% |
| Saturated fat | 0.453g | 0.236g | 1% |
| Carbs | 4.4g | 1.64g | 1% |
| Polyunsaturated fat | 0.477g | 0.268g | 1% |
| Vitamin C | 8mg | 8.5mg | 1% |
| Fats | 2.08g | 1.4g | 1% |
| Calories | 164kcal | 158kcal | 0% |
| Net carbs | 4.4g | 1.64g | N/A |
| Magnesium | 60mg | 60mg | 0% |
| Potassium | 630mg | 637mg | 0% |
| Selenium | 89.6µg | 89.6µg | 0% |
| Vitamin B5 | 0.9mg | 0.9mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 24µg | 24µg | 0% |
| Monounsaturated fat | 0.324g | 0.162g | 0% |
| Tryptophan | 0.334mg | 0.364mg | 0% |
| Threonine | 1.283mg | 1.398mg | 0% |
| Isoleucine | 1.298mg | 1.414mg | 0% |
| Leucine | 2.099mg | 2.287mg | 0% |
| Lysine | 2.228mg | 2.427mg | 0% |
| Methionine | 0.673mg | 0.733mg | 0% |
| Phenylalanine | 1.069mg | 1.164mg | 0% |
| Valine | 1.303mg | 1.419mg | 0% |
| Histidine | 0.573mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.152g | 0.078g | N/A |
| Omega-3 - DHA | 0.162g | 0.132g | N/A |
| Omega-3 - DPA | 0.012g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.6% |
| Contains more CarbsCarbs | +168.3% |
~equal in
Protein
~32.48g
~equal in
Water
~61.12g
~equal in
Other
~3.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
| Contains less Sat. FatSaturated fat | -47.9% |
