Squid vs. Salmon raw — In-Depth Nutrition Comparison
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A recap on differences between squid and salmon raw
- Squid is higher in iron, vitamin B2, selenium, vitamin B12, copper, and phosphorus, yet salmon raw is higher in vitamin B6 and vitamin B3.
- Squid covers your daily iron needs 126% more than salmon raw.
- Squid contains 17 times more Sodium than salmon raw. While squid contains 744mg of Sodium, salmon raw contains only 44mg.
- The amount of sodium in salmon raw is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, Atlantic, wild, raw.
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 | +106.9% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +30% |
| Contains more IronIron | +1255% |
| Contains more CopperCopper | +299.2% |
| Contains more ZincZinc | +440.6% |
| Contains more PhosphorusPhosphorus | +190% |
| Contains more ManganeseManganese | +1206.3% |
| Contains more SeleniumSelenium | +145.5% |
| Contains less SodiumSodium | -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" 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 | +1587.5% |
| Contains more Vitamin B2Vitamin B2 | +355% |
| Contains more Vitamin B12Vitamin B12 | +69.8% |
| Contains more Vitamin B1Vitamin B1 | +1229.4% |
| Contains more Vitamin B3Vitamin B3 | +259.1% |
| Contains more Vitamin B5Vitamin B5 | +84.9% |
| Contains more Vitamin B6Vitamin B6 | +203% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more ProteinProtein | +63.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +352.9% |
| Contains more WaterWater | +12.1% |
| Contains more OtherOther | +58.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.236 g
Monounsaturated Fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated Fat:
Sat. Fat
0.981 g
Monounsaturated Fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains less Sat. FatSaturated Fat | -75.9% |
| Contains more Mono. FatMonounsaturated Fat | +1198.1% |
| Contains more Poly. FatPolyunsaturated fat | +847.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 158kcal | 142kcal |
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| Protein | 32.48g | 19.84g |
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| Fats | 1.4g | 6.34g |
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| Vitamin C | 8.5mg | 0mg |
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| Net carbs | 1.64g | 0g |
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| Carbs | 1.64g | 0g |
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| Cholesterol | 224mg | 55mg |
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| Magnesium | 60mg | 29mg |
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| Calcium | 180mg | 12mg |
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| Potassium | 637mg | 490mg |
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| Iron | 10.84mg | 0.8mg |
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| Copper | 0.998mg | 0.25mg |
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| Zinc | 3.46mg | 0.64mg |
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| Phosphorus | 580mg | 200mg |
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| Sodium | 744mg | 44mg |
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| Vitamin A | 675IU | 40IU |
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| Vitamin A | 203µg | 12µg |
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| Manganese | 0.209mg | 0.016mg |
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| Selenium | 89.6µg | 36.5µg |
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| Vitamin B1 | 0.017mg | 0.226mg |
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| Vitamin B2 | 1.729mg | 0.38mg |
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| Vitamin B3 | 2.189mg | 7.86mg |
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| Vitamin B5 | 0.9mg | 1.664mg |
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| Vitamin B6 | 0.27mg | 0.818mg |
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| Vitamin B12 | 5.4µg | 3.18µg |
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| Folate | 24µg | 25µg |
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| Saturated Fat | 0.236g | 0.981g |
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| Monounsaturated Fat | 0.162g | 2.103g |
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| Polyunsaturated fat | 0.268g | 2.539g |
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| Tryptophan | 0.364mg | 0.222mg |
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| Threonine | 1.398mg | 0.87mg |
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| Isoleucine | 1.414mg | 0.914mg |
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| Leucine | 2.287mg | 1.613mg |
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| Lysine | 2.427mg | 1.822mg |
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| Methionine | 0.733mg | 0.587mg |
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| Phenylalanine | 1.164mg | 0.775mg |
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| Valine | 1.419mg | 1.022mg |
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| Histidine | 0.624mg | 0.584mg |
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| Omega-3 - EPA | 0.078g | 0.321g |
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| Omega-3 - DHA | 0.132g | 1.115g |
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| Omega-3 - DPA | 0.012g | 0.287g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
102%
77%
Minerals Daily Need Coverage Score
185%
49%
Comparison summary
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 0.745g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid is cheaper (difference - $13)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 169mg)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 700mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.