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Squid as food vs Chinook salmon - In-Depth Nutrition Comparison

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How are Squid as food and Chinook salmon different?

  • Squid as food is higher in Iron, Vitamin B2, Vitamin B12, Copper, Selenium, Phosphorus, and Zinc, however Chinook salmon is richer in Vitamin B3.
  • Daily need coverage for Iron from Squid as food is 124% higher.
  • Squid as food contains 19 times more Copper than Chinook salmon. While Squid as food contains 0.998mg of Copper, Chinook salmon contains only 0.053mg.
  • Chinook salmon has less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, chinook, cooked, dry heat are the varieties used in this article.

Infographic

Squid as food vs Chinook salmon 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
Contains more Calcium +542.9%
Contains more Iron +1091.2%
Contains more Phosphorus +56.3%
Contains more Potassium +26.1%
Contains more Zinc +517.9%
Contains more Copper +1783%
Contains more Magnesium +103.3%
Contains less Sodium -91.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 35% 88% 159% 45% 8% 16% 18%
Contains more Calcium +542.9%
Contains more Iron +1091.2%
Contains more Phosphorus +56.3%
Contains more Potassium +26.1%
Contains more Zinc +517.9%
Contains more Copper +1783%
Contains more Magnesium +103.3%
Contains less Sodium -91.9%

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
:
Contains more Vitamin A +36.1%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Equal in Vitamin B5 - 0.865
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin A +36.1%
Contains more Vitamin C +107.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B12 +88.2%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B3 +358.9%
Contains more Vitamin B6 +71.1%
Contains more Folate +45.8%
Equal in Vitamin B5 - 0.865

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.
Squid as food Chinook salmon
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Chinook salmon Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 25.72g Squid as food
Fats 1.4g 13.38g Chinook salmon
Carbs 1.64g 0g Squid as food
Calories 158kcal 231kcal Chinook salmon
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 180mg 28mg Squid as food
Iron 10.84mg 0.91mg Squid as food
Magnesium 60mg 122mg Chinook salmon
Phosphorus 580mg 371mg Squid as food
Potassium 637mg 505mg Squid as food
Sodium 744mg 60mg Chinook salmon
Zinc 3.46mg 0.56mg Squid as food
Copper 0.998mg 0.053mg Squid as food
Vitamin A 675IU 496IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 8.5mg 4.1mg Squid as food
Vitamin B1 0.017mg 0.044mg Chinook salmon
Vitamin B2 1.729mg 0.154mg Squid as food
Vitamin B3 2.189mg 10.045mg Chinook salmon
Vitamin B5 0.9mg 0.865mg Squid as food
Vitamin B6 0.27mg 0.462mg Chinook salmon
Folate 24µg 35µg Chinook salmon
Vitamin B12 5.4µg 2.87µg Squid as food
Vitamin K µg µg
Tryptophan 0.364mg 0.288mg Squid as food
Threonine 1.398mg 1.127mg Squid as food
Isoleucine 1.414mg 1.185mg Squid as food
Leucine 2.287mg 2.09mg Squid as food
Lysine 2.427mg 2.362mg Squid as food
Methionine 0.733mg 0.761mg Chinook salmon
Phenylalanine 1.164mg 1.004mg Squid as food
Valine 1.419mg 1.325mg Squid as food
Histidine 0.624mg 0.757mg Chinook salmon
Cholesterol 224mg 85mg Chinook salmon
Trans Fat g g
Saturated Fat 0.236g 3.214g Squid as food
Monounsaturated Fat 0.162g 5.742g Chinook salmon
Polyunsaturated fat 0.268g 2.662g Chinook salmon

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
68
Chinook salmon
Mineral Summary Score
167
Squid as food
47
Chinook salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
154%
Chinook salmon
Carbohydrates
2%
Squid as food
0%
Chinook salmon
Fats
6%
Squid as food
62%
Chinook salmon

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.978g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $15)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 684mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 139mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.