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Squid as food vs Cod - In-Depth Nutrition Comparison

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The main differences between Squid as food and Cod

  • Squid as food is richer in Vitamin B12, Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Zinc, yet Cod is richer in Vitamin B5.
  • Daily need coverage for Vitamin B5 from Cod is 3042% higher.
  • Squid as food contains 36 times more Copper than Cod. Squid as food contains 0.998mg of Copper, while Cod contains 0.028mg.
  • Cod contains less Sodium.

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

Infographic

Squid as food vs Cod 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 +1025%
Contains more Iron +2752.6%
Contains more Magnesium +87.5%
Contains more Phosphorus +185.7%
Contains more Potassium +54.2%
Contains more Zinc +668.9%
Contains more Copper +3464.3%
Contains less Sodium -92.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +1025%
Contains more Iron +2752.6%
Contains more Magnesium +87.5%
Contains more Phosphorus +185.7%
Contains more Potassium +54.2%
Contains more Zinc +668.9%
Contains more Copper +3464.3%
Contains less Sodium -92.7%

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
:
5
Cod
Contains more Vitamin A +1587.5%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2560%
Contains more Vitamin B6 +10.2%
Contains more Folate +242.9%
Contains more Vitamin B12 +493.4%
Contains more Vitamin B1 +347.1%
Contains more Vitamin B5 +16900%
Equal in Vitamin B3 - 2.063
Equal in Vitamin B6 - 0.245
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 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +750%
Contains more Vitamin B2 +2560%
Contains more Vitamin B6 +10.2%
Contains more Folate +242.9%
Contains more Vitamin B12 +493.4%
Contains more Vitamin B1 +347.1%
Contains more Vitamin B5 +16900%
Equal in Vitamin B3 - 2.063
Equal in Vitamin B6 - 0.245

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 Cod
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Cod Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 17.81g Squid as food
Fats 1.4g 0.67g Squid as food
Carbs 1.64g 0g Squid as food
Calories 158kcal 82kcal Squid as food
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 16mg Squid as food
Iron 10.84mg 0.38mg Squid as food
Magnesium 60mg 32mg Squid as food
Phosphorus 580mg 203mg Squid as food
Potassium 637mg 413mg Squid as food
Sodium 744mg 54mg Cod
Zinc 3.46mg 0.45mg Squid as food
Copper 0.998mg 0.028mg Squid as food
Vitamin A 675IU 40IU Squid as food
Vitamin E mg 0.64mg Cod
Vitamin D IU 36IU Cod
Vitamin D µg 0.9µg Cod
Vitamin C 8.5mg 1mg Squid as food
Vitamin B1 0.017mg 0.076mg Cod
Vitamin B2 1.729mg 0.065mg Squid as food
Vitamin B3 2.189mg 2.063mg Squid as food
Vitamin B5 0.9mg 153mg Cod
Vitamin B6 0.27mg 0.245mg Squid as food
Folate 24µg 7µg Squid as food
Vitamin B12 5.4µg 0.91µg Squid as food
Vitamin K µg 0.1µg Cod
Tryptophan 0.364mg 0.199mg Squid as food
Threonine 1.398mg 0.781mg Squid as food
Isoleucine 1.414mg 0.821mg Squid as food
Leucine 2.287mg 1.447mg Squid as food
Lysine 2.427mg 1.635mg Squid as food
Methionine 0.733mg 0.527mg Squid as food
Phenylalanine 1.164mg 0.695mg Squid as food
Valine 1.419mg 0.917mg Squid as food
Histidine 0.624mg 0.524mg Squid as food
Cholesterol 224mg 43mg Cod
Trans Fat g g
Saturated Fat 0.236g 0.131g Cod
Monounsaturated Fat 0.162g 0.094g Squid as food
Polyunsaturated fat 0.268g 0.231g Squid as food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Cod
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
790
Cod
Mineral Summary Score
167
Squid as food
24
Cod

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
107%
Cod
Carbohydrates
2%
Squid as food
0%
Cod
Fats
6%
Squid as food
3%
Cod

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
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 - $1.3)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 690mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 181mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.105g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.