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  6. Squid vs. Cod

Squid vs. Cod — In-Depth Nutrition Comparison

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The main differences between squid and cod

  • Squid 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 for cod is 3042% higher.
  • Squid contains 36 times more copper than cod. Squid 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 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
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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +2752.6%
Contains more CopperCopper +3464.3%
Contains more ZincZinc +668.9%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +170.7%
Contains less SodiumSodium -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
Squid
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +2560%
Contains more Vitamin B12Vitamin B12 +493.4%
Contains more FolateFolate +242.9%
Contains more Vitamin B1Vitamin B1 +347.1%
Contains more Vitamin B5Vitamin B5 +16900%
~equal in Vitamin B3 ~2.063mg
~equal in Vitamin B6 ~0.245mg

All nutrients comparison - raw data values

Nutrient Squid Cod DV% diff.
Vitamin B5 0.9mg 153mg 3042%
Vitamin B12 5.4µg 0.91µg 187%
Iron 10.84mg 0.38mg 131%
Vitamin B2 1.729mg 0.065mg 128%
Copper 0.998mg 0.028mg 108%
Selenium 89.6µg 33.1µg 103%
Cholesterol 224mg 43mg 60%
Phosphorus 580mg 203mg 54%
Sodium 744mg 54mg 30%
Protein 32.48g 17.81g 29%
Zinc 3.46mg 0.45mg 27%
Vitamin A 203µg 12µg 21%
Calcium 180mg 16mg 16%
Choline 65.2mg 12%
Vitamin C 8.5mg 1mg 8%
Manganese 0.209mg 0.015mg 8%
Magnesium 60mg 32mg 7%
Potassium 637mg 413mg 7%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Vitamin B1 0.017mg 0.076mg 5%
Calories 158kcal 82kcal 4%
Vitamin E 0.64mg 4%
Folate 24µg 7µg 4%
Vitamin B6 0.27mg 0.245mg 2%
Fats 1.4g 0.67g 1%
Carbs 1.64g 0g 1%
Vitamin B3 2.189mg 2.063mg 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 49kcal 46kcal N/A
Weight per 100 calories 63g 122g N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.236g 0.131g 0%
Monounsaturated fat 0.162g 0.094g 0%
Polyunsaturated fat 0.268g 0.231g 0%
Tryptophan 0.364mg 0.199mg 0%
Threonine 1.398mg 0.781mg 0%
Isoleucine 1.414mg 0.821mg 0%
Leucine 2.287mg 1.447mg 0%
Lysine 2.427mg 1.635mg 0%
Methionine 0.733mg 0.527mg 0%
Phenylalanine 1.164mg 0.695mg 0%
Valine 1.419mg 0.917mg 0%
Histidine 0.624mg 0.524mg 0%
Omega-3 - EPA 0.078g 0.064g N/A
Omega-3 - DHA 0.132g 0.12g N/A
Omega-3 - DPA 0.012g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +82.4%
Contains more FatsFats +109%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1020%
Contains more WaterWater +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +72.3%
Contains more Poly. FatPolyunsaturated fat +16%
Contains less Sat. FatSaturated fat -44.5%

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 - 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.