Squid vs. Halibut — In-Depth Nutrition Comparison
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A recap on the differences between squid and halibut
- Squid is higher than halibut in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium.
- Squid covers your daily vitamin B12 needs 185% more than halibut.
- Squid contains 45 times more calcium than halibut. While squid contains 180mg of calcium, halibut contains only 4mg.
- The amount of sodium in halibut is lower.
Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, halibut, greenland, cooked, dry heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +4400% |
| Contains more PotassiumPotassium | +85.2% |
| Contains more IronIron | +1175.3% |
| Contains more CopperCopper | +2526.3% |
| Contains more ZincZinc | +578.4% |
| Contains more PhosphorusPhosphorus | +176.2% |
| Contains more ManganeseManganese | +1293.3% |
| Contains more SeleniumSelenium | +91.5% |
| Contains less SodiumSodium | -86.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1027.8% |
| Contains more Vitamin B2Vitamin B2 | +1578.6% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +212.5% |
| Contains more Vitamin B12Vitamin B12 | +462.5% |
| Contains more FolateFolate | +2300% |
| Contains more Vitamin B1Vitamin B1 | +329.4% |
| Contains more Vitamin B6Vitamin B6 | +79.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0.96µg | 185% |
| Iron | 10.84mg | 0.85mg | 125% |
| Vitamin B2 | 1.729mg | 0.103mg | 125% |
| Copper | 0.998mg | 0.038mg | 107% |
| Selenium | 89.6µg | 46.8µg | 78% |
| Cholesterol | 224mg | 59mg | 55% |
| Phosphorus | 580mg | 210mg | 53% |
| Sodium | 744mg | 103mg | 28% |
| Protein | 32.48g | 18.42g | 28% |
| Zinc | 3.46mg | 0.51mg | 27% |
| Monounsaturated fat | 0.162g | 10.742g | 26% |
| Fats | 1.4g | 17.74g | 25% |
| Vitamin A | 203µg | 18µg | 21% |
| Calcium | 180mg | 4mg | 18% |
| Vitamin B6 | 0.27mg | 0.485mg | 17% |
| Saturated fat | 0.236g | 3.102g | 13% |
| Vitamin B5 | 0.9mg | 0.288mg | 12% |
| Polyunsaturated fat | 0.268g | 1.753g | 10% |
| Potassium | 637mg | 344mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.015mg | 8% |
| Folate | 24µg | 1µg | 6% |
| Magnesium | 60mg | 33mg | 6% |
| Vitamin B1 | 0.017mg | 0.073mg | 5% |
| Calories | 158kcal | 239kcal | 4% |
| Vitamin B3 | 2.189mg | 1.923mg | 2% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Tryptophan | 0.364mg | 0.206mg | 0% |
| Threonine | 1.398mg | 0.808mg | 0% |
| Isoleucine | 1.414mg | 0.849mg | 0% |
| Leucine | 2.287mg | 1.497mg | 0% |
| Lysine | 2.427mg | 1.692mg | 0% |
| Methionine | 0.733mg | 0.545mg | 0% |
| Phenylalanine | 1.164mg | 0.719mg | 0% |
| Valine | 1.419mg | 0.949mg | 0% |
| Histidine | 0.624mg | 0.542mg | 0% |
| Omega-3 - EPA | 0.078g | 0.674g | N/A |
| Omega-3 - DHA | 0.132g | 0.504g | N/A |
| Omega-3 - DPA | 0.012g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +71.4% |
| Contains more FatsFats | +1167.1% |
~equal in
Water
~61.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.4% |
| Contains more Mono. FatMonounsaturated fat | +6530.9% |
| Contains more Poly. FatPolyunsaturated fat | +554.1% |
