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Squid vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between squid and salmon?

  • Squid is richer in iron, vitamin B2, vitamin B12, copper, selenium, and phosphorus, while salmon is higher in vitamin B3 and vitamin B6.
  • Squid's daily need coverage for iron is 131% higher.
  • Salmon has 20 times less copper than squid. Squid 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 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.
Squid
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%
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +3088.2%
Contains more CopperCopper +1936.7%
Contains more ZincZinc +704.7%
Contains more PhosphorusPhosphorus +130.2%
Contains more ManganeseManganese +1206.3%
Contains more SeleniumSelenium +116.4%
Contains less SodiumSodium -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.
Squid
Squid
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Salmon
Salmon
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +194.2%
Contains more Vitamin B2Vitamin B2 +1180.7%
Contains more Vitamin B12Vitamin B12 +92.9%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +139.6%
Contains more FolateFolate +41.7%

All nutrients comparison - raw data values

Nutrient Squid Salmon DV% diff.
Iron 10.84mg 0.34mg 131%
Vitamin B2 1.729mg 0.135mg 123%
Vitamin B12 5.4µg 2.8µg 108%
Copper 0.998mg 0.049mg 105%
Selenium 89.6µg 41.4µg 88%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Cholesterol 224mg 63mg 54%
Phosphorus 580mg 252mg 47%
Vitamin B3 2.189mg 8.045mg 37%
Sodium 744mg 61mg 30%
Vitamin B6 0.27mg 0.647mg 29%
Polyunsaturated fat 0.268g 4.553g 29%
Zinc 3.46mg 0.43mg 28%
Vitamin B1 0.017mg 0.34mg 27%
Protein 32.48g 22.1g 21%
Fats 1.4g 12.35g 17%
Calcium 180mg 15mg 17%
Choline 90.5mg 16%
Vitamin A 203µg 69µg 15%
Vitamin B5 0.9mg 1.475mg 12%
Saturated fat 0.236g 2.397g 10%
Monounsaturated fat 0.162g 4.181g 10%
Vitamin E 1.14mg 8%
Manganese 0.209mg 0.016mg 8%
Magnesium 60mg 30mg 7%
Potassium 637mg 384mg 7%
Vitamin C 8.5mg 3.7mg 5%
Folate 24µg 34µg 3%
Calories 158kcal 206kcal 2%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 11g N/A
Calories per 10 g protein 49kcal 93kcal N/A
Weight per 100 calories 63g 49g N/A
Unsaturated / Saturated Fat ratio 1.8 3.6 N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.364mg 0.248mg 0%
Threonine 1.398mg 0.969mg 0%
Isoleucine 1.414mg 1.018mg 0%
Leucine 2.287mg 1.796mg 0%
Lysine 2.427mg 2.03mg 0%
Methionine 0.733mg 0.654mg 0%
Phenylalanine 1.164mg 0.863mg 0%
Valine 1.419mg 1.139mg 0%
Histidine 0.624mg 0.651mg 0%
Omega-3 - EPA 0.078g 0.69g N/A
Omega-3 - DHA 0.132g 1.457g N/A
Omega-3 - DPA 0.012g 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more ProteinProtein +47%
Contains more CarbsCarbs +∞%
Contains more OtherOther +320%
Contains more FatsFats +782.1%
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
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
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +2480.9%
Contains more Poly. FatPolyunsaturated fat +1598.9%

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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. 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.