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Squid vs. Crab stick — In-Depth Nutrition Comparison

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What are the differences between squid and crab stick?

  • The amount of vitamin B12, iron, vitamin B2, selenium, copper, phosphorus, zinc, vitamin B5, and calcium in squid is higher than in crab stick.
  • Squid's daily need coverage for vitamin B12 is 201% more.
  • Crab stick has less cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, crab, alaska king, imitation, made from surimi types in this article.

Infographic

Squid vs Crab stick infographic
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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +1284.6%
Contains more PotassiumPotassium +607.8%
Contains more IronIron +2679.5%
Contains more CopperCopper +3018.8%
Contains more ZincZinc +948.5%
Contains more PhosphorusPhosphorus +105.7%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +301.8%
Contains less SodiumSodium -28.9%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2061.3%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +107.7%
Contains more Vitamin B12Vitamin B12 +847.4%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +326.2%
Contains more FatsFats +204.3%
Contains more OtherOther +48.7%
Contains more CarbsCarbs +814.6%
Contains more WaterWater +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Poly. FatPolyunsaturated fat +87.4%
Contains more Mono. FatMonounsaturated fat +69.8%
~equal in Saturated fat ~0.216g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Crab stick
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Crab stick DV% diff.
Vitamin B12 5.4µg 0.57µg 201%
Iron 10.84mg 0.39mg 131%
Vitamin B2 1.729mg 0.08mg 127%
Selenium 89.6µg 22.3µg 122%
Copper 0.998mg 0.032mg 107%
Cholesterol 224mg 20mg 68%
Protein 32.48g 7.62g 50%
Phosphorus 580mg 282mg 43%
Zinc 3.46mg 0.33mg 28%
Vitamin A 203µg 0µg 23%
Vitamin B5 0.9mg 0mg 18%
Calcium 180mg 13mg 17%
Potassium 637mg 90mg 16%
Vitamin B6 0.27mg 0.13mg 11%
Vitamin B3 2.189mg 0.62mg 10%
Sodium 744mg 529mg 9%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.011mg 9%
Folate 24µg 0µg 6%
Magnesium 60mg 43mg 4%
Carbs 1.64g 15g 4%
Calories 158kcal 95kcal 3%
Fiber 0g 0.5g 2%
Choline 13mg 2%
Vitamin B1 0.017mg 0.03mg 1%
Fructose 0.62g 1%
Starch 3.5g 1%
Fats 1.4g 0.46g 1%
Polyunsaturated fat 0.268g 0.143g 1%
Vitamin E 0.17mg 1%
Net carbs 1.64g 14.5g N/A
Sugar 6.25g N/A
Vitamin K 0.4µg 0%
Trans fat 0.008g N/A
Saturated fat 0.236g 0.216g 0%
Monounsaturated fat 0.162g 0.275g 0%
Tryptophan 0.364mg 0.075mg 0%
Threonine 1.398mg 0.285mg 0%
Isoleucine 1.414mg 0.23mg 0%
Leucine 2.287mg 0.607mg 0%
Lysine 2.427mg 0.707mg 0%
Methionine 0.733mg 0.261mg 0%
Phenylalanine 1.164mg 0.26mg 0%
Valine 1.419mg 0.286mg 0%
Histidine 0.624mg 0.156mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.012g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
104%
Squid
12%
Crab stick
Minerals Daily Need Coverage Score
185%
Squid
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 6.25g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid
Squid is cheaper (difference - $12)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 204mg)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 0.02g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.