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  6. Squid vs. Salmon raw

Squid vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the 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.

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

Infographic

Squid vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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.
Squid
Squid
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1591.7%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~25µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Salmon raw DV% diff.
Iron 10.84mg 0.8mg 126%
Vitamin B2 1.729mg 0.38mg 104%
Selenium 89.6µg 36.5µg 97%
Vitamin B12 5.4µg 3.18µg 93%
Copper 0.998mg 0.25mg 83%
Cholesterol 224mg 55mg 56%
Phosphorus 580mg 200mg 54%
Vitamin B6 0.27mg 0.818mg 42%
Vitamin B3 2.189mg 7.86mg 35%
Sodium 744mg 44mg 30%
Zinc 3.46mg 0.64mg 26%
Protein 32.48g 19.84g 25%
Vitamin A 203µg 12µg 21%
Calcium 180mg 12mg 17%
Vitamin B1 0.017mg 0.226mg 17%
Polyunsaturated fat 0.268g 2.539g 15%
Vitamin B5 0.9mg 1.664mg 15%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.016mg 8%
Fats 1.4g 6.34g 8%
Magnesium 60mg 29mg 7%
Monounsaturated fat 0.162g 2.103g 5%
Potassium 637mg 490mg 4%
Saturated fat 0.236g 0.981g 3%
Calories 158kcal 142kcal 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Folate 24µg 25µg 0%
Tryptophan 0.364mg 0.222mg 0%
Threonine 1.398mg 0.87mg 0%
Isoleucine 1.414mg 0.914mg 0%
Leucine 2.287mg 1.613mg 0%
Lysine 2.427mg 1.822mg 0%
Methionine 0.733mg 0.587mg 0%
Phenylalanine 1.164mg 0.775mg 0%
Valine 1.419mg 1.022mg 0%
Histidine 0.624mg 0.584mg 0%
Omega-3 - EPA 0.078g 0.321g N/A
Omega-3 - DHA 0.132g 1.115g N/A
Omega-3 - DPA 0.012g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
20% 6% 69% 5%
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
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
17% 37% 45%
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%

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 raw - 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.