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  6. Squid vs. Salmon raw

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.

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
:
1
Salmon raw
Salmon raw
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 more Manganese +1206.3%
Contains more Selenium +145.5%
Contains less Sodium -94.1%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
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 more Manganese +1206.3%
Contains more Selenium +145.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid
Squid
4
:
5
Salmon raw
Salmon raw
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
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 raw
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
Squid
2
:
3
Salmon raw
Salmon raw
Contains more Protein +63.7%
Contains more Carbs +∞%
Contains more Fats +352.9%
Contains more Water +12.1%
Contains more Other +58.3%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Salmon raw
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
Squid
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +1198.1%
Contains more Polyunsaturated fat +847.4%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Salmon raw
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Salmon raw
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 Salmon raw Opinion
Net carbs 1.64g 0g Squid
Protein 32.48g 19.84g Squid
Fats 1.4g 6.34g Salmon raw
Carbs 1.64g 0g Squid
Calories 158kcal 142kcal Squid
Calcium 180mg 12mg Squid
Iron 10.84mg 0.8mg Squid
Magnesium 60mg 29mg Squid
Phosphorus 580mg 200mg Squid
Potassium 637mg 490mg Squid
Sodium 744mg 44mg Salmon raw
Zinc 3.46mg 0.64mg Squid
Copper 0.998mg 0.25mg Squid
Manganese 0.209mg 0.016mg Squid
Selenium 89.6µg 36.5µg Squid
Vitamin A 675IU 40IU Squid
Vitamin A RAE 203µg 12µg Squid
Vitamin C 8.5mg 0mg Squid
Vitamin B1 0.017mg 0.226mg Salmon raw
Vitamin B2 1.729mg 0.38mg Squid
Vitamin B3 2.189mg 7.86mg Salmon raw
Vitamin B5 0.9mg 1.664mg Salmon raw
Vitamin B6 0.27mg 0.818mg Salmon raw
Folate 24µg 25µg Salmon raw
Vitamin B12 5.4µg 3.18µg Squid
Tryptophan 0.364mg 0.222mg Squid
Threonine 1.398mg 0.87mg Squid
Isoleucine 1.414mg 0.914mg Squid
Leucine 2.287mg 1.613mg Squid
Lysine 2.427mg 1.822mg Squid
Methionine 0.733mg 0.587mg Squid
Phenylalanine 1.164mg 0.775mg Squid
Valine 1.419mg 1.022mg Squid
Histidine 0.624mg 0.584mg Squid
Cholesterol 224mg 55mg Salmon raw
Saturated Fat 0.236g 0.981g Squid
Omega-3 - DHA 0.132g 1.115g Salmon raw
Omega-3 - EPA 0.078g 0.321g Salmon raw
Omega-3 - DPA 0.012g 0.287g Salmon raw
Monounsaturated Fat 0.162g 2.103g Salmon raw
Polyunsaturated fat 0.268g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Salmon raw
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 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
83%
Salmon raw
Minerals Daily Need Coverage Score
185%
Squid
49%
Salmon raw

Comparison summary

Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.745g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $13)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 700mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw 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

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.