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Squid as food vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between Squid as food and Salmon?

  • Squid as food is richer in Iron, Vitamin B2, Vitamin B12, Copper, Selenium, and Phosphorus, while Salmon is higher in Vitamin B3, and Vitamin B6.
  • Squid as food's daily need coverage for Iron is 131% higher.
  • Salmon has 20 times less Copper than Squid as food. Squid as food has 0.998mg of Copper, while Salmon has 0.049mg.
  • Salmon is lower in Sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.

Infographic

Squid as food vs Salmon 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.
Contains more Calcium +1100%
Contains more Iron +3088.2%
Contains more Magnesium +100%
Contains more Phosphorus +130.2%
Contains more Potassium +65.9%
Contains more Zinc +704.7%
Contains more Copper +1936.7%
Contains more Manganese +1206.3%
Contains more Selenium +116.4%
Contains less Sodium -91.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +1100%
Contains more Iron +3088.2%
Contains more Magnesium +100%
Contains more Phosphorus +130.2%
Contains more Potassium +65.9%
Contains more Zinc +704.7%
Contains more Copper +1936.7%
Contains more Manganese +1206.3%
Contains more Selenium +116.4%
Contains less Sodium -91.8%

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.
:
8
Salmon
Contains more Vitamin A +193.5%
Contains more Vitamin C +129.7%
Contains more Vitamin B2 +1180.7%
Contains more Vitamin B12 +92.9%
Contains more Vitamin B1 +1900%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +139.6%
Contains more Folate +41.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +193.5%
Contains more Vitamin C +129.7%
Contains more Vitamin B2 +1180.7%
Contains more Vitamin B12 +92.9%
Contains more Vitamin B1 +1900%
Contains more Vitamin B3 +267.5%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +139.6%
Contains more Folate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47%
Contains more Carbs +∞%
Contains more Other +320%
Contains more Fats +782.1%
Equal in Water - 64.75
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +47%
Contains more Carbs +∞%
Contains more Other +320%
Contains more Fats +782.1%
Equal in Water - 64.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +2480.9%
Contains more Polyunsaturated fat +1598.9%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +2480.9%
Contains more Polyunsaturated fat +1598.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Salmon Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 22.1g Squid as food
Fats 1.4g 12.35g Salmon
Carbs 1.64g 0g Squid as food
Calories 158kcal 206kcal Salmon
Calcium 180mg 15mg Squid as food
Iron 10.84mg 0.34mg Squid as food
Magnesium 60mg 30mg Squid as food
Phosphorus 580mg 252mg Squid as food
Potassium 637mg 384mg Squid as food
Sodium 744mg 61mg Salmon
Zinc 3.46mg 0.43mg Squid as food
Copper 0.998mg 0.049mg Squid as food
Manganese 0.209mg 0.016mg Squid as food
Selenium 89.6µg 41.4µg Squid as food
Vitamin A 675IU 230IU Squid as food
Vitamin A RAE 203µg 69µg Squid as food
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 8.5mg 3.7mg Squid as food
Vitamin B1 0.017mg 0.34mg Salmon
Vitamin B2 1.729mg 0.135mg Squid as food
Vitamin B3 2.189mg 8.045mg Salmon
Vitamin B5 0.9mg 1.475mg Salmon
Vitamin B6 0.27mg 0.647mg Salmon
Folate 24µg 34µg Salmon
Vitamin B12 5.4µg 2.8µg Squid as food
Vitamin K 0.1µg Salmon
Tryptophan 0.364mg 0.248mg Squid as food
Threonine 1.398mg 0.969mg Squid as food
Isoleucine 1.414mg 1.018mg Squid as food
Leucine 2.287mg 1.796mg Squid as food
Lysine 2.427mg 2.03mg Squid as food
Methionine 0.733mg 0.654mg Squid as food
Phenylalanine 1.164mg 0.863mg Squid as food
Valine 1.419mg 1.139mg Squid as food
Histidine 0.624mg 0.651mg Salmon
Cholesterol 224mg 63mg Salmon
Saturated Fat 0.236g 2.397g Squid as food
Omega-3 - DHA 0.132g 1.457g Salmon
Omega-3 - EPA 0.078g 0.69g Salmon
Omega-3 - DPA 0.012g 0.17g Salmon
Monounsaturated Fat 0.162g 4.181g Salmon
Polyunsaturated fat 0.268g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid as food
110%
Salmon
Minerals Daily Need Coverage Score
185%
Squid as food
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 2.161g)
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 contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 683mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 161mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

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 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/175168/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.