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  6. Shrimp vs. Squid

Shrimp vs. Squid — In-Depth Nutrition Comparison

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Significant differences between shrimp and squid

  • The amount of iron, copper, phosphorus, zinc, potassium, calcium, and manganese in squid is higher than in shrimp.
  • Squid covers your daily iron needs 129% more than shrimp.

Specific food types used in this comparison are Crustaceans, shrimp, cooked (not previously frozen) and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Shrimp 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.
Shrimp
Shrimp
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
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 -85.1%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +145.9%
Contains more IronIron +2025.5%
Contains more CopperCopper +163.3%
Contains more ZincZinc +111%
Contains more PhosphorusPhosphorus +144.7%
Contains more ManganeseManganese +533.3%

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.
Shrimp
Shrimp
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Squid
Squid
9
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%
~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 Shrimp Squid DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 133%
Iron 0.51mg 10.84mg 129%
Copper 0.379mg 0.998mg 69%
Phosphorus 237mg 580mg 49%
Sodium 111mg 744mg 28%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Vitamin B5 0.9mg 18%
Protein 23.98g 32.48g 17%
Zinc 1.64mg 3.46mg 17%
Vitamin B3 2.189mg 14%
Cholesterol 189mg 224mg 12%
Calcium 70mg 180mg 11%
Potassium 259mg 637mg 11%
Vitamin C 8.5mg 9%
Manganese 0.033mg 0.209mg 8%
Folate 24µg 6%
Magnesium 39mg 60mg 5%
Calories 99kcal 158kcal 3%
Fats 0.28g 1.4g 2%
Vitamin B1 0.017mg 1%
Saturated fat 0.056g 0.236g 1%
Polyunsaturated fat 0.079g 0.268g 1%
Carbs 0.2g 1.64g 0%
Net carbs 0.2g 1.64g N/A
Trans fat 0.002g N/A
Monounsaturated fat 0.048g 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 0.015g 0.078g N/A
Omega-3 - DHA 0.015g 0.132g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0.012g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
Shrimp
1
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 g
Squid
Squid
4
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 +21.6%
Contains more ProteinProtein +35.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +720%
Contains more OtherOther +177.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 g
Squid
Squid
2
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 less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +237.5%
Contains more Poly. FatPolyunsaturated fat +239.2%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.