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Seaweed vs. Squid — In-Depth Nutrition Comparison

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The main differences between seaweed and squid

  • Seaweed is richer in folate, yet squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for squid is 225% higher.
  • Seaweed contains 8 times more folate than squid. Seaweed contains 180µg of folate, while squid contains 24µg.
  • Seaweed contains less sodium.

Food types used in this article are Seaweed, kelp, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Squid
Squid
6
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 more MagnesiumMagnesium +101.7%
Contains less SodiumSodium -68.7%
Contains more PotassiumPotassium +615.7%
Contains more IronIron +280.4%
Contains more CopperCopper +667.7%
Contains more ZincZinc +181.3%
Contains more PhosphorusPhosphorus +1281%
Contains more SeleniumSelenium +12700%
~equal in Calcium ~180mg
~equal in Manganese ~0.209mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Squid
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +3283.3%
Contains more Vitamin B2Vitamin B2 +1052.7%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +13400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Seaweed Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.7µg 89.6µg 162%
Vitamin B2 0.15mg 1.729mg 121%
Iron 2.85mg 10.84mg 100%
Copper 0.13mg 0.998mg 96%
Phosphorus 42mg 580mg 77%
Cholesterol 0mg 224mg 75%
Protein 1.68g 32.48g 62%
Vitamin K 66µg 55%
Folate 180µg 24µg 39%
Sodium 233mg 744mg 22%
Vitamin A 6µg 203µg 22%
Vitamin B6 0.002mg 0.27mg 21%
Zinc 1.23mg 3.46mg 20%
Potassium 89mg 637mg 16%
Magnesium 121mg 60mg 15%
Vitamin B3 0.47mg 2.189mg 11%
Calories 43kcal 158kcal 6%
Vitamin E 0.87mg 6%
Vitamin C 3mg 8.5mg 6%
Fiber 1.3g 0g 5%
Vitamin B5 0.642mg 0.9mg 5%
Vitamin B1 0.05mg 0.017mg 3%
Carbs 9.57g 1.64g 3%
Choline 12.8mg 2%
Polyunsaturated fat 0.047g 0.268g 1%
Calcium 168mg 180mg 1%
Fats 0.56g 1.4g 1%
Net carbs 8.27g 1.64g N/A
Sugar 0.6g N/A
Manganese 0.2mg 0.209mg 0%
Saturated fat 0.247g 0.236g 0%
Monounsaturated fat 0.098g 0.162g 0%
Tryptophan 0.048mg 0.364mg 0%
Threonine 0.055mg 1.398mg 0%
Isoleucine 0.076mg 1.414mg 0%
Leucine 0.083mg 2.287mg 0%
Lysine 0.082mg 2.427mg 0%
Methionine 0.025mg 0.733mg 0%
Phenylalanine 0.043mg 1.164mg 0%
Valine 0.072mg 1.419mg 0%
Histidine 0.024mg 0.624mg 0%
Omega-3 - EPA 0.004g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Squid
Squid
2
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 CarbsCarbs +483.5%
Contains more WaterWater +33.5%
Contains more OtherOther +96.7%
Contains more ProteinProtein +1833.3%
Contains more FatsFats +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Squid
Squid
3
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 +65.3%
Contains more Poly. FatPolyunsaturated fat +470.2%
~equal in Saturated fat ~0.236g

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.