Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Squid
  5. Compare
  6. Squid vs. Fish sauce

Squid vs. Fish sauce — In-Depth Nutrition Comparison

Compare

How are squid and fish sauce different?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc; however, fish sauce is richer in magnesium.
  • Fish sauce covers your daily need for sodium, 309% more than squid.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Sauce, fish, ready-to-serve types were used in this article.

Infographic

Squid vs Fish sauce 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
8
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +318.6%
Contains more PotassiumPotassium +121.2%
Contains more IronIron +1289.7%
Contains more CopperCopper +1896%
Contains more ZincZinc +1630%
Contains more PhosphorusPhosphorus +8185.7%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +884.6%
Contains more MagnesiumMagnesium +191.7%
Contains more ManganeseManganese +11.5%

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
6
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +4975%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +2933.3%
Contains more Vitamin B5Vitamin B5 +662.7%
Contains more Vitamin B12Vitamin B12 +1025%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more FolateFolate +112.5%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.313mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Fish sauce DV% diff.
Sodium 744mg 7851mg 309%
Vitamin B12 5.4µg 0.48µg 205%
Selenium 89.6µg 9.1µg 146%
Vitamin B2 1.729mg 0.057mg 129%
Iron 10.84mg 0.78mg 126%
Copper 0.998mg 0.05mg 105%
Phosphorus 580mg 7mg 82%
Cholesterol 224mg 0mg 75%
Protein 32.48g 5.06g 55%
Zinc 3.46mg 0.2mg 30%
Magnesium 60mg 175mg 27%
Vitamin A 203µg 4µg 22%
Vitamin B5 0.9mg 0.118mg 16%
Calcium 180mg 43mg 14%
Potassium 637mg 288mg 10%
Vitamin B6 0.27mg 0.396mg 10%
Vitamin C 8.5mg 0.5mg 9%
Folate 24µg 51µg 7%
Calories 158kcal 35kcal 6%
Fats 1.4g 0.01g 2%
Polyunsaturated fat 0.268g 0.003g 2%
Choline 13.2mg 2%
Saturated fat 0.236g 0.003g 1%
Vitamin B3 2.189mg 2.313mg 1%
Manganese 0.209mg 0.233mg 1%
Carbs 1.64g 3.64g 1%
Net carbs 1.64g 3.64g N/A
Sugar 3.64g N/A
Vitamin B1 0.017mg 0.012mg 0%
Monounsaturated fat 0.162g 0.002g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g 0.001g N/A
Omega-3 - DHA 0.132g 0.002g N/A
Omega-3 - DPA 0.012g 0g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +541.9%
Contains more FatsFats +13900%
Contains more CarbsCarbs +122%
Contains more WaterWater +16.3%
Contains more OtherOther +501.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +8000%
Contains more Poly. FatPolyunsaturated fat +8833.3%
Contains less Sat. FatSaturated fat -98.7%

People also compare

Squid
Squid vs Caviar
Caviar
Squid
Squid vs Mussels
Mussels
Squid
Squid vs Crab
Crab
Fish sauce
Fish sauce vs Marinara sauce
Marinara sauce
Fish sauce
Fish sauce vs Béchamel sauce
Béchamel sauce
Fish sauce
Fish sauce vs Hot sauce
Hot sauce

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.