Squid vs. Eel — In-Depth Nutrition Comparison
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A recap on differences between squid and eels
- Squid is higher in selenium, vitamin B2, iron, copper, vitamin B12, phosphorus, and calcium, yet eels are higher in vitamin A.
- Squid covers your daily selenium needs 148% more than eels.
- Squid contains 34 times more copper than eels. While squid contains 0.998mg of copper, eels contain only 0.029mg.
- The amount of sodium in eels is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, eel, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +592.3% |
| Contains more PotassiumPotassium | +82.5% |
| Contains more IronIron | +1593.8% |
| Contains more CopperCopper | +3341.4% |
| Contains more ZincZinc | +66.3% |
| Contains more PhosphorusPhosphorus | +109.4% |
| Contains more ManganeseManganese | +422.5% |
| Contains more SeleniumSelenium | +979.5% |
| Contains less SodiumSodium | -91.3% |
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.
| Contains more Vitamin CVitamin C | +372.2% |
| Contains more Vitamin B2Vitamin B2 | +3290.2% |
| Contains more Vitamin B5Vitamin B5 | +221.4% |
| Contains more Vitamin B6Vitamin B6 | +250.6% |
| Contains more Vitamin B12Vitamin B12 | +86.9% |
| Contains more FolateFolate | +41.2% |
| Contains more Vitamin AVitamin A | +460.1% |
| Contains more Vitamin B1Vitamin B1 | +976.5% |
| Contains more Vitamin B3Vitamin B3 | +105% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.6µg | 8.3µg | 148% |
| Vitamin B2 | 1.729mg | 0.051mg | 129% |
| Iron | 10.84mg | 0.64mg | 128% |
| Copper | 0.998mg | 0.029mg | 108% |
| Vitamin B12 | 5.4µg | 2.89µg | 105% |
| Vitamin A | 203µg | 1137µg | 104% |
| Phosphorus | 580mg | 277mg | 43% |
| Sodium | 744mg | 65mg | 30% |
| Monounsaturated fat | 0.162g | 9.218g | 23% |
| Fats | 1.4g | 14.95g | 21% |
| Cholesterol | 224mg | 161mg | 21% |
| Protein | 32.48g | 23.65g | 18% |
| Vitamin B6 | 0.27mg | 0.077mg | 15% |
| Calcium | 180mg | 26mg | 15% |
| Vitamin B1 | 0.017mg | 0.183mg | 14% |
| Vitamin B3 | 2.189mg | 4.487mg | 14% |
| Saturated fat | 0.236g | 3.023g | 13% |
| Zinc | 3.46mg | 2.08mg | 13% |
| Vitamin B5 | 0.9mg | 0.28mg | 12% |
| Potassium | 637mg | 349mg | 8% |
| Magnesium | 60mg | 26mg | 8% |
| Manganese | 0.209mg | 0.04mg | 7% |
| Vitamin C | 8.5mg | 1.8mg | 7% |
| Polyunsaturated fat | 0.268g | 1.214g | 6% |
| Calories | 158kcal | 236kcal | 4% |
| Folate | 24µg | 17µg | 2% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Tryptophan | 0.364mg | 0.265mg | 0% |
| Threonine | 1.398mg | 1.037mg | 0% |
| Isoleucine | 1.414mg | 1.09mg | 0% |
| Leucine | 2.287mg | 1.922mg | 0% |
| Lysine | 2.427mg | 2.171mg | 0% |
| Methionine | 0.733mg | 0.7mg | 0% |
| Phenylalanine | 1.164mg | 0.923mg | 0% |
| Valine | 1.419mg | 1.218mg | 0% |
| Histidine | 0.624mg | 0.696mg | 0% |
| Omega-3 - EPA | 0.078g | 0.108g | N/A |
| Omega-3 - DHA | 0.132g | 0.081g | N/A |
| Omega-3 - DPA | 0.012g | 0.095g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +60.8% |
| Contains more FatsFats | +967.9% |
~equal in
Water
~59.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +5590.1% |
| Contains more Poly. FatPolyunsaturated fat | +353% |
