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Shark vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between shark and squid

  • Squid is higher than shark in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc.
  • Squid covers your daily vitamin B12 needs 175% more than shark.
  • Shark contains 14 times more saturated fat than squid. While shark contains 3.205g of saturated fat, squid contains only 0.236g.

Food varieties used in this article are Fish, shark, mixed species, cooked, batter-dipped and fried and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Shark 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.
Shark
Shark
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 14% 42% 14% 13% 83% 16% 6.5% 185%
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 -83.6%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +311%
Contains more IronIron +876.6%
Contains more CopperCopper +2276.2%
Contains more ZincZinc +620.8%
Contains more PhosphorusPhosphorus +199%
Contains more ManganeseManganese +318%
Contains more SeleniumSelenium +163.5%

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.
Shark
Shark
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 18% 0% 18% 22% 52% 37% 69% 151% 0% 11%
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin B1Vitamin B1 +323.5%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +275.9%
Contains more Vitamin B2Vitamin B2 +1682.5%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more Vitamin B12Vitamin B12 +346.3%
Contains more FolateFolate +60%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.27mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Shark Squid DV% diff.
Vitamin B12 1.21µg 5.4µg 175%
Vitamin B2 0.097mg 1.729mg 126%
Iron 1.11mg 10.84mg 122%
Copper 0.042mg 0.998mg 106%
Selenium 34µg 89.6µg 101%
Cholesterol 59mg 224mg 55%
Phosphorus 194mg 580mg 55%
Protein 18.62g 32.48g 28%
Zinc 0.48mg 3.46mg 27%
Sodium 122mg 744mg 27%
Polyunsaturated fat 3.701g 0.268g 23%
Fats 13.82g 1.4g 19%
Vitamin A 54µg 203µg 17%
Potassium 155mg 637mg 14%
Monounsaturated fat 5.935g 0.162g 14%
Calcium 50mg 180mg 13%
Saturated fat 3.205g 0.236g 13%
Vitamin C 0mg 8.5mg 9%
Manganese 0.05mg 0.209mg 7%
Vitamin B5 0.62mg 0.9mg 6%
Vitamin B1 0.072mg 0.017mg 5%
Calories 228kcal 158kcal 4%
Magnesium 43mg 60mg 4%
Vitamin B3 2.783mg 2.189mg 4%
Carbs 6.39g 1.64g 2%
Vitamin B6 0.3mg 0.27mg 2%
Folate 15µg 24µg 2%
Protein per 100 calories 8.2g 21g N/A
Calories per 10 g protein 122kcal 49kcal N/A
Weight per 100 calories 44g 63g N/A
Unsaturated / Saturated Fat ratio 3 1.8 N/A
Net carbs 6.39g 1.64g N/A
Tryptophan 0.212mg 0.364mg 0%
Threonine 0.843mg 1.398mg 0%
Isoleucine 0.867mg 1.414mg 0%
Leucine 1.515mg 2.287mg 0%
Lysine 1.634mg 2.427mg 0%
Methionine 0.541mg 0.733mg 0%
Phenylalanine 0.75mg 1.164mg 0%
Valine 0.965mg 1.419mg 0%
Histidine 0.538mg 0.624mg 0%
Omega-3 - EPA 0.258g 0.078g N/A
Omega-3 - DHA 0.431g 0.132g N/A
Omega-3 - DPA 0.089g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark
Shark
2
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 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 +887.1%
Contains more CarbsCarbs +289.6%
Contains more ProteinProtein +74.4%
Contains more OtherOther +211.1%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark
Shark
2
25% 46% 29%
Saturated fat: Sat. Fat 3.205 g
Monounsaturated fat: Mono. Fat 5.935 g
Polyunsaturated fat: Poly. Fat 3.701 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 +3563.6%
Contains more Poly. FatPolyunsaturated fat +1281%
Contains less Sat. FatSaturated fat -92.6%

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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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.