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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Squid as food
Squid as food
7
:
1
Salmon
Salmon
Contains more Calcium +1400%
Contains more Iron +1255%
Contains more Magnesium +106.9%
Contains more Phosphorus +190%
Contains more Potassium +30%
Contains more Zinc +440.6%
Contains more Copper +299.2%
Contains less Sodium -94.1%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +1400%
Contains more Iron +1255%
Contains more Magnesium +106.9%
Contains more Phosphorus +190%
Contains more Potassium +30%
Contains more Zinc +440.6%
Contains more Copper +299.2%
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
Squid as food
Squid as food
4
:
5
Salmon
Salmon
Contains more Vitamin A +1587.5%
Contains more Vitamin C +∞%
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
Squid as food
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1587.5%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
2
:
3
Salmon
Salmon
Contains more Protein +63.7%
Contains more Carbs +∞%
Contains more Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Salmon
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 Protein +63.7%
Contains more Carbs +∞%
Contains more Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Salmon
Salmon
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Salmon Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 19.84g Squid as food
Fats 1.4g 6.34g Salmon
Carbs 1.64g 0g Squid as food
Calories 158kcal 142kcal Squid as food
Calcium 180mg 12mg Squid as food
Iron 10.84mg 0.8mg Squid as food
Magnesium 60mg 29mg Squid as food
Phosphorus 580mg 200mg Squid as food
Potassium 637mg 490mg Squid as food
Sodium 744mg 44mg Salmon
Zinc 3.46mg 0.64mg Squid as food
Copper 0.998mg 0.25mg Squid as food
Vitamin A 675IU 40IU Squid as food
Vitamin A RAE 203µg 12µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.226mg Salmon
Vitamin B2 1.729mg 0.38mg Squid as food
Vitamin B3 2.189mg 7.86mg Salmon
Vitamin B5 0.9mg 1.664mg Salmon
Vitamin B6 0.27mg 0.818mg Salmon
Folate 24µg 25µg Salmon
Vitamin B12 5.4µg 3.18µg Squid as food
Tryptophan 0.364mg 0.222mg Squid as food
Threonine 1.398mg 0.87mg Squid as food
Isoleucine 1.414mg 0.914mg Squid as food
Leucine 2.287mg 1.613mg Squid as food
Lysine 2.427mg 1.822mg Squid as food
Methionine 0.733mg 0.587mg Squid as food
Phenylalanine 1.164mg 0.775mg Squid as food
Valine 1.419mg 1.022mg Squid as food
Histidine 0.624mg 0.584mg Squid as food
Cholesterol 224mg 55mg Salmon
Saturated Fat 0.236g 0.981g Squid as food
Omega-3 - DHA 0.132g 1.115g Salmon
Omega-3 - EPA 0.078g 0.321g Salmon
Omega-3 - DPA 0.012g 0.287g Salmon
Monounsaturated Fat 0.162g 2.103g Salmon
Polyunsaturated fat 0.268g 2.539g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
110%
Squid as food
83%
Salmon
Minerals Daily Need Coverage Score
167%
Squid as food
36%
Salmon

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 contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 700mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 169mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.

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 to 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.