Squid vs. Egg — In-Depth Nutrition Comparison
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How are squid and eggs different?
- Squid has more vitamin B12, iron, selenium, vitamin B2, phosphorus, and zinc; however, eggs are richer in copper.
- Squid covers your daily need for vitamin B12, 179% more than eggs.
- Squid has 9 times more iron than eggs. Squid has 10.84mg of iron, while eggs have 1.19mg.
- Eggs contain less sodium.
Mollusks, cuttlefish, mixed species, cooked, moist heat and Egg, whole, cooked, hard-boiled types were used in this article.
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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 | +500% |
| Contains more CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +405.6% |
| Contains more IronIron | +810.9% |
| Contains more ZincZinc | +229.5% |
| Contains more PhosphorusPhosphorus | +237.2% |
| Contains more ManganeseManganese | +703.8% |
| Contains more SeleniumSelenium | +190.9% |
| Contains more CopperCopper | +100.4% |
| Contains less SodiumSodium | -83.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +36.2% |
| Contains more Vitamin B2Vitamin B2 | +237% |
| Contains more Vitamin B3Vitamin B3 | +3320.3% |
| Contains more Vitamin B6Vitamin B6 | +123.1% |
| Contains more Vitamin B12Vitamin B12 | +386.5% |
| Contains more Vitamin B1Vitamin B1 | +288.2% |
| Contains more Vitamin B5Vitamin B5 | +55.3% |
| Contains more FolateFolate | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 1.11µg | 179% |
| Iron | 10.84mg | 1.19mg | 121% |
| Copper | 0.998mg | 2mg | 111% |
| Selenium | 89.6µg | 30.8µg | 107% |
| Vitamin B2 | 1.729mg | 0.513mg | 94% |
| Phosphorus | 580mg | 172mg | 58% |
| Choline | 293.8mg | 53% | |
| Cholesterol | 224mg | 373mg | 50% |
| Protein | 32.48g | 12.58g | 40% |
| Sodium | 744mg | 124mg | 27% |
| Zinc | 3.46mg | 1.05mg | 22% |
| Potassium | 637mg | 126mg | 15% |
| Saturated fat | 0.236g | 3.267g | 14% |
| Fats | 1.4g | 10.61g | 14% |
| Calcium | 180mg | 50mg | 13% |
| Vitamin B3 | 2.189mg | 0.064mg | 13% |
| Magnesium | 60mg | 10mg | 12% |
| Vitamin B6 | 0.27mg | 0.121mg | 11% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Vitamin B5 | 0.9mg | 1.398mg | 10% |
| Monounsaturated fat | 0.162g | 4.077g | 10% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.026mg | 8% |
| Polyunsaturated fat | 0.268g | 1.414g | 8% |
| Vitamin E | 1.03mg | 7% | |
| Vitamin A | 203µg | 149µg | 6% |
| Folate | 24µg | 44µg | 5% |
| Vitamin B1 | 0.017mg | 0.066mg | 4% |
| Calories | 158kcal | 155kcal | 0% |
| Carbs | 1.64g | 1.12g | 0% |
| Net carbs | 1.64g | 1.12g | N/A |
| Sugar | 1.12g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.364mg | 0.153mg | 0% |
| Threonine | 1.398mg | 0.604mg | 0% |
| Isoleucine | 1.414mg | 0.686mg | 0% |
| Leucine | 2.287mg | 1.075mg | 0% |
| Lysine | 2.427mg | 0.904mg | 0% |
| Methionine | 0.733mg | 0.392mg | 0% |
| Phenylalanine | 1.164mg | 0.668mg | 0% |
| Valine | 1.419mg | 0.767mg | 0% |
| Histidine | 0.624mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.078g | 0.005g | N/A |
| Omega-3 - DHA | 0.132g | 0.038g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +158.2% |
| Contains more CarbsCarbs | +46.4% |
| Contains more OtherOther | +214% |
| Contains more FatsFats | +657.9% |
| Contains more WaterWater | +22.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +2416.7% |
| Contains more Poly. FatPolyunsaturated fat | +427.6% |
