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Squid as food vs Salmon - In-Depth Nutrition Comparison

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A recap on differences between Squid as food and Salmon

  • Squid as food is higher in Iron, Vitamin B2, Selenium, Vitamin B12, Copper and Phosphorus, yet Salmon is higher in Vitamin B6 and Vitamin B3.
  • Squid as food covers your daily Iron needs 126% more than Salmon.
  • Squid as food contains 17 times more Sodium than Salmon. While Squid as food contains 744mg of Sodium, Salmon contains only 44mg.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Squid as food vs Salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Salmon
Contains more Iron +1255%
Contains more Calcium +1400%
Contains more Potassium +30%
Contains more Magnesium +106.9%
Contains more Copper +299.2%
Contains more Zinc +440.6%
Contains more Phosphorus +190%
Contains less Sodium -94.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Iron +1255%
Contains more Calcium +1400%
Contains more Potassium +30%
Contains more Magnesium +106.9%
Contains more Copper +299.2%
Contains more Zinc +440.6%
Contains more Phosphorus +190%
Contains less Sodium -94.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +1587.5%
Contains more Vitamin B2 +355%
Contains more Vitamin B12 +69.8%
Contains more Vitamin B1 +1229.4%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +203%
Equal in Folate - 25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin A +1587.5%
Contains more Vitamin B2 +355%
Contains more Vitamin B12 +69.8%
Contains more Vitamin B1 +1229.4%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +84.9%
Contains more Vitamin B6 +203%
Equal in Folate - 25

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
110
Squid as food
83
Salmon
Mineral Summary Score
167
Squid as food
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
195%
Squid as food
119%
Salmon
Carbohydrates
2%
Squid as food
0%
Salmon
Fats
6%
Squid as food
29%
Salmon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Salmon
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.745g)
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 - $13)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 169mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 700mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Salmon Opinion
Calories 158 142 Squid as food
Protein 32.48 19.84 Squid as food
Fats 1.4 6.34 Salmon
Vitamin C 8.5 0 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 55 Salmon
Vitamin D
Iron 10.84 0.8 Squid as food
Calcium 180 12 Squid as food
Potassium 637 490 Squid as food
Magnesium 60 29 Squid as food
Sugars
Fiber 0 0
Copper 0.998 0.25 Squid as food
Zinc 3.46 0.64 Squid as food
Starch
Phosphorus 580 200 Squid as food
Sodium 744 44 Salmon
Vitamin A 675 40 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.226 Salmon
Vitamin B2 1.729 0.38 Squid as food
Vitamin B3 2.189 7.86 Salmon
Vitamin B5 0.9 1.664 Salmon
Vitamin B6 0.27 0.818 Salmon
Vitamin B12 5.4 3.18 Squid as food
Vitamin K
Folate 24 25 Salmon
Trans Fat
Saturated Fat 0.236 0.981 Squid as food
Monounsaturated Fat 0.162 2.103 Salmon
Polyunsaturated fat 0.268 2.539 Salmon
Tryptophan 0.364 0.222 Squid as food
Threonine 1.398 0.87 Squid as food
Isoleucine 1.414 0.914 Squid as food
Leucine 2.287 1.613 Squid as food
Lysine 2.427 1.822 Squid as food
Methionine 0.733 0.587 Squid as food
Phenylalanine 1.164 0.775 Squid as food
Valine 1.419 1.022 Squid as food
Histidine 0.624 0.584 Squid as food
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.