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Roe vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between Roe and Squid?

  • Roe is richer in Vitamin B12, Vitamin B1, and Folate, while Squid is higher in Iron, Copper, Selenium, Vitamin B2, and Zinc.
  • Roe's daily need coverage for Vitamin B12 is 256% higher.
  • Squid has 16 times less Vitamin B1 than Roe. Roe has 0.277mg of Vitamin B1, while Squid has 0.017mg.
  • Squid is lower in Cholesterol.

We used Fish, roe, mixed species, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Roe 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.
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Squid
9
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 less SodiumSodium -84.3%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +542.9%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +1307.8%
Contains more CopperCopper +679.7%
Contains more ZincZinc +170.3%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +73.3%

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.
Roe
Roe
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Squid
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 41% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +92.9%
Contains more Vitamin B1Vitamin B1 +1529.4%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B12Vitamin B12 +113.7%
Contains more FolateFolate +283.3%
Contains more Vitamin AVitamin A +122.8%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin B6Vitamin B6 +45.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.189mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Squid
3
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 +487.9%
Contains more CarbsCarbs +17.1%
Contains more ProteinProtein +13.5%
Contains more OtherOther +29.2%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
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 +1214.2%
Contains more Poly. FatPolyunsaturated fat +1170.1%
Contains less Sat. FatSaturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Squid Opinion
Calories 204kcal 158kcal Roe
Protein 28.62g 32.48g Squid
Fats 8.23g 1.4g Roe
Vitamin C 16.4mg 8.5mg Roe
Net carbs 1.92g 1.64g Roe
Carbs 1.92g 1.64g Roe
Cholesterol 479mg 224mg Squid
Magnesium 26mg 60mg Squid
Calcium 28mg 180mg Squid
Potassium 283mg 637mg Squid
Iron 0.77mg 10.84mg Squid
Copper 0.128mg 0.998mg Squid
Zinc 1.28mg 3.46mg Squid
Phosphorus 515mg 580mg Squid
Sodium 117mg 744mg Roe
Vitamin A 303IU 675IU Squid
Vitamin A RAE 91µg 203µg Squid
Manganese 0.013mg 0.209mg Squid
Selenium 51.7µg 89.6µg Squid
Vitamin B1 0.277mg 0.017mg Roe
Vitamin B2 0.949mg 1.729mg Squid
Vitamin B3 2.192mg 2.189mg Roe
Vitamin B5 1.154mg 0.9mg Roe
Vitamin B6 0.185mg 0.27mg Squid
Vitamin B12 11.54µg 5.4µg Roe
Folate 92µg 24µg Roe
Saturated Fat 1.866g 0.236g Squid
Monounsaturated Fat 2.129g 0.162g Roe
Polyunsaturated fat 3.404g 0.268g Roe
Tryptophan 0.375mg 0.364mg Roe
Threonine 1.305mg 1.398mg Squid
Isoleucine 1.465mg 1.414mg Roe
Leucine 2.509mg 2.287mg Roe
Lysine 2.179mg 2.427mg Squid
Methionine 0.71mg 0.733mg Squid
Phenylalanine 1.401mg 1.164mg Roe
Valine 1.676mg 1.419mg Roe
Histidine 0.778mg 0.624mg Roe
Omega-3 - EPA 1.26g 0.078g Roe
Omega-3 - DHA 1.747g 0.132g Roe
Omega-3 - DPA 0.105g 0.012g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
156%
Roe
102%
Squid
Minerals Daily Need Coverage Score
68%
Roe
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Squid
Squid is lower in Cholesterol (difference - 255mg)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 1.63g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid
Squid is cheaper (difference - $100)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 627mg)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.