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  6. Shark raw vs. Squid

Shark raw vs. Squid — In-Depth Nutrition Comparison

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The main differences between shark raw and squid

  • Squid is richer than shark raw in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium.
  • Daily need coverage for vitamin B12 for squid is 163% higher.
  • Shark raw contains less cholesterol.

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

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Squid
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 -89.4%
Contains more MagnesiumMagnesium +22.4%
Contains more CalciumCalcium +429.4%
Contains more PotassiumPotassium +298.1%
Contains more IronIron +1190.5%
Contains more CopperCopper +2924.2%
Contains more ZincZinc +704.7%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +145.5%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Squid
Squid
6
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +147.1%
Contains more Vitamin B3Vitamin B3 +34.2%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +190%
Contains more Vitamin B2Vitamin B2 +2688.7%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B12Vitamin B12 +262.4%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Shark raw Squid DV% diff.
Vitamin B12 1.49µg 5.4µg 163%
Vitamin B2 0.062mg 1.729mg 128%
Iron 0.84mg 10.84mg 125%
Copper 0.033mg 0.998mg 107%
Selenium 36.5µg 89.6µg 97%
Cholesterol 51mg 224mg 58%
Phosphorus 210mg 580mg 53%
Sodium 79mg 744mg 29%
Zinc 0.43mg 3.46mg 28%
Protein 20.98g 32.48g 23%
Vitamin A 70µg 203µg 15%
Calcium 34mg 180mg 15%
Potassium 160mg 637mg 14%
Choline 65mg 12%
Vitamin B6 0.4mg 0.27mg 10%
Vitamin C 0mg 8.5mg 9%
Manganese 0.015mg 0.209mg 8%
Vitamin E 1mg 7%
Polyunsaturated fat 1.195g 0.268g 6%
Vitamin B3 2.938mg 2.189mg 5%
Folate 3µg 24µg 5%
Fats 4.51g 1.4g 5%
Monounsaturated fat 1.808g 0.162g 4%
Vitamin B5 0.695mg 0.9mg 4%
Saturated fat 0.925g 0.236g 3%
Vitamin D 24IU 3%
Vitamin D 0.6µg 3%
Magnesium 49mg 60mg 3%
Vitamin B1 0.042mg 0.017mg 2%
Calories 130kcal 158kcal 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.364mg 0%
Threonine 0.92mg 1.398mg 0%
Isoleucine 0.967mg 1.414mg 0%
Leucine 1.705mg 2.287mg 0%
Lysine 1.926mg 2.427mg 0%
Methionine 0.621mg 0.733mg 0%
Phenylalanine 0.819mg 1.164mg 0%
Valine 1.081mg 1.419mg 0%
Histidine 0.618mg 0.624mg 0%
Omega-3 - EPA 0.316g 0.078g N/A
Omega-3 - DHA 0.527g 0.132g N/A
Omega-3 - DPA 0.109g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Squid
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 +222.1%
Contains more WaterWater +20.4%
Contains more ProteinProtein +54.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +261.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Squid
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 +1016%
Contains more Poly. FatPolyunsaturated fat +345.9%
Contains less Sat. FatSaturated fat -74.5%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.