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Sea cucumber vs. Squid — In-Depth Nutrition Comparison

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How are sea cucumber and squid different?

  • Sea cucumber is higher in vitamin B3; however, squid is richer in iron, vitamin B2, calcium, and vitamin A.
  • Daily need coverage for iron for squid is 128% higher.

Sea cucumber, yane (Alaska Native) and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Sea cucumber vs Squid infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 9% 0% 23% 0% 0% 0% 0% 0% 0%
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 -100%
Contains more CalciumCalcium +500%
Contains more IronIron +1706.7%

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.
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 0% 0% 0% 0% 13% 217% 60% 0% 0% 0% 0% 0% 0%
Squid
7
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% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B2Vitamin B2 +83.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sea cucumber Squid DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Iron 0.6mg 10.84mg 128%
Copper 0.998mg 111%
Phosphorus 580mg 83%
Cholesterol 224mg 75%
Vitamin B2 0.94mg 1.729mg 61%
Protein 13g 32.48g 39%
Sodium 744mg 32%
Zinc 3.46mg 31%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Potassium 637mg 19%
Vitamin B5 0.9mg 18%
Calcium 30mg 180mg 15%
Magnesium 60mg 14%
Vitamin C 8.5mg 9%
Manganese 0.209mg 9%
Folate 24µg 6%
Vitamin B3 3.2mg 2.189mg 6%
Calories 56kcal 158kcal 5%
Vitamin B1 0.05mg 0.017mg 3%
Fats 0.4g 1.4g 2%
Polyunsaturated fat 0.268g 2%
Carbs 0g 1.64g 1%
Saturated fat 0.236g 1%
Net carbs 0g 1.64g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 81% 6%
Protein: 13 g
Fats: 0.4 g
Carbs: 0 g
Water: 80.7 g
Other: 5.9 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 WaterWater +32%
Contains more OtherOther +75.6%
Contains more ProteinProtein +149.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +∞%

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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. Sea cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167618/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.