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Squid vs. Goat — In-Depth Nutrition Comparison

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How are squid and goat different?

  • Squid has more vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and vitamin B6; however, goat is richer in zinc.
  • Squid covers your daily need for vitamin B12, 175% more than goat.
  • Goat contains less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Game meat, goat, cooked, roasted types were used in this article.

Infographic

Squid vs Goat 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
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%
Goat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +190.6%
Contains more CopperCopper +229.4%
Contains more PhosphorusPhosphorus +188.6%
Contains more ManganeseManganese +397.6%
Contains more SeleniumSelenium +659.3%
Contains more ZincZinc +52.3%
Contains less SodiumSodium -88.4%

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
7
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%
Goat
5
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% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +183.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +353.8%
Contains more FolateFolate +380%
Contains more Vitamin B1Vitamin B1 +429.4%
Contains more Vitamin B3Vitamin B3 +80.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more ProteinProtein +19.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +102.4%
Contains more FatsFats +116.4%
Contains more WaterWater +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains more Mono. FatMonounsaturated fat +739.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Goat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid Goat DV% diff.
Vitamin B12 5.4µg 1.19µg 175%
Selenium 89.6µg 11.8µg 141%
Iron 10.84mg 3.73mg 89%
Vitamin B2 1.729mg 0.61mg 86%
Copper 0.998mg 0.303mg 77%
Phosphorus 580mg 201mg 54%
Cholesterol 224mg 75mg 50%
Sodium 744mg 86mg 29%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 0mg 21%
Choline 106.4mg 19%
Vitamin B5 0.9mg 18%
Zinc 3.46mg 5.27mg 16%
Calcium 180mg 17mg 16%
Magnesium 60mg 0mg 14%
Protein 32.48g 27.1g 11%
Vitamin B3 2.189mg 3.95mg 11%
Vitamin C 8.5mg 0mg 9%
Potassium 637mg 405mg 7%
Manganese 0.209mg 0.042mg 7%
Vitamin B1 0.017mg 0.09mg 6%
Folate 24µg 5µg 5%
Saturated fat 0.236g 0.93g 3%
Monounsaturated fat 0.162g 1.36g 3%
Fats 1.4g 3.03g 3%
Vitamin E 0.34mg 2%
Calories 158kcal 143kcal 1%
Vitamin K 1.2µg 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Polyunsaturated fat 0.268g 0.23g 0%
Tryptophan 0.364mg 0.403mg 0%
Threonine 1.398mg 1.29mg 0%
Isoleucine 1.414mg 1.371mg 0%
Leucine 2.287mg 2.258mg 0%
Lysine 2.427mg 2.016mg 0%
Methionine 0.733mg 0.726mg 0%
Phenylalanine 1.164mg 0.941mg 0%
Valine 1.419mg 1.452mg 0%
Histidine 0.624mg 0.565mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
104%
Squid
35%
Goat
Minerals Daily Need Coverage Score
185%
Squid
59%
Goat

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.694g)
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 - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 149mg)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 658mg)
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.