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  6. Squid as food vs. Cod

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
9
:
1
Cod
Cod
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 more Manganese +1293.3%
Contains more Selenium +170.7%
Contains less Sodium -92.7%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
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 more Manganese +1293.3%
Contains more Selenium +170.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
7
:
5
Cod
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
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%
Cod
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
4
:
1
Cod
Cod
Contains more Protein +82.4%
Contains more Fats +109%
Contains more Carbs +∞%
Contains more Other +1020%
Contains more Water +32.9%
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
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +82.4%
Contains more Fats +109%
Contains more Carbs +∞%
Contains more Other +1020%
Contains more Water +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +72.3%
Contains more Polyunsaturated fat +16%
Contains less Saturated Fat -44.5%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +72.3%
Contains more Polyunsaturated fat +16%
Contains less Saturated Fat -44.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.209mg 0.015mg Squid as food
Selenium 89.6µg 33.1µg Squid as food
Vitamin A 675IU 40IU Squid as food
Vitamin A RAE 203µg 12µg Squid as food
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 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 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
Saturated Fat 0.236g 0.131g Cod
Omega-3 - DHA 0.132g 0.12g Squid as food
Omega-3 - EPA 0.078g 0.064g Squid as food
Omega-3 - DPA 0.012g 0.01g Squid as food
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Squid as food
790%
Cod
Minerals Daily Need Coverage Score
185%
Squid as food
38%
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

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. 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.