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Shrimp vs Squid as food - In-Depth Nutrition Comparison

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Significant differences between Shrimp and Squid as food

  • The amount of Iron, Copper, Phosphorus, Zinc, Potassium, Calcium, and Manganese in Squid as food is higher than in Shrimp.
  • Squid as food 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 as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Shrimp
Shrimp
1
:
7
Squid as food
Squid as food
Contains less Sodium -85.1%
Contains more Calcium +157.1%
Contains more Iron +2025.5%
Contains more Magnesium +53.8%
Contains more Phosphorus +144.7%
Contains more Potassium +145.9%
Contains more Zinc +111%
Contains more Copper +163.3%
Shrimp
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 20% 28% 102% 23% 15% 45% 127%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -85.1%
Contains more Calcium +157.1%
Contains more Iron +2025.5%
Contains more Magnesium +53.8%
Contains more Phosphorus +144.7%
Contains more Potassium +145.9%
Contains more Zinc +111%
Contains more Copper +163.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Shrimp
Shrimp
0
:
9
Squid as food
Squid as food
Shrimp
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
Shrimp
1
:
2
Squid as food
Squid as food
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +237.5%
Contains more Polyunsaturated fat +239.2%
Shrimp
31% 26% 43%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.048 g
Polyunsaturated fat: 0.079 g
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +237.5%
Contains more Polyunsaturated fat +239.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Shrimp Squid as food
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Shrimp Squid as food Opinion
Net carbs 0.2g 1.64g Squid as food
Protein 23.98g 32.48g Squid as food
Fats 0.28g 1.4g Squid as food
Carbs 0.2g 1.64g Squid as food
Calories 99kcal 158kcal Squid as food
Calcium 70mg 180mg Squid as food
Iron 0.51mg 10.84mg Squid as food
Magnesium 39mg 60mg Squid as food
Phosphorus 237mg 580mg Squid as food
Potassium 259mg 637mg Squid as food
Sodium 111mg 744mg Shrimp
Zinc 1.64mg 3.46mg Squid as food
Copper 0.379mg 0.998mg Squid as food
Vitamin A 675IU Squid as food
Vitamin A RAE 203µg Squid as food
Vitamin C 8.5mg Squid as food
Vitamin B1 0.017mg Squid as food
Vitamin B2 1.729mg Squid as food
Vitamin B3 2.189mg Squid as food
Vitamin B5 0.9mg Squid as food
Vitamin B6 0.27mg Squid as food
Folate 24µg Squid as food
Vitamin B12 5.4µg Squid as food
Tryptophan 0.364mg Squid as food
Threonine 1.398mg Squid as food
Isoleucine 1.414mg Squid as food
Leucine 2.287mg Squid as food
Lysine 2.427mg Squid as food
Methionine 0.733mg Squid as food
Phenylalanine 1.164mg Squid as food
Valine 1.419mg Squid as food
Histidine 0.624mg Squid as food
Cholesterol 189mg 224mg Shrimp
Trans Fat 0.002g Squid as food
Saturated Fat 0.056g 0.236g Shrimp
Omega-3 - DHA 0.015g 0.132g Squid as food
Omega-3 - EPA 0.015g 0.078g Squid as food
Omega-3 - DPA 0.001g 0.012g Squid as food
Monounsaturated Fat 0.048g 0.162g Squid as food
Polyunsaturated fat 0.079g 0.268g Squid as food
Omega-6 - Eicosadienoic acid 0.002g Shrimp
Omega-6 - Linoleic acid 0.018g Shrimp
Omega-3 - ALA 0.001g Shrimp
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Shrimp

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
0%
Shrimp
110%
Squid as food
Minerals Daily Need Coverage Score
47%
Shrimp
167%
Squid as food

Comparison summary

Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Shrimp
Shrimp contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Shrimp
Shrimp is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Shrimp
Shrimp is lower in Saturated Fat (difference - 0.18g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/nutrients
  2. Squid as food - 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.