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  6. Squid vs. Halibut raw

Squid vs. Halibut raw — In-Depth Nutrition Comparison

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What are the differences between squid and halibut raw?

  • The amount of vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium in squid is higher than in halibut raw.
  • Squid's daily need coverage for vitamin B12 is 183% more.
  • Halibut raw contains 60 times less calcium than squid. Squid contains 180mg of calcium, while halibut raw contains 3mg.
  • Halibut raw has less sodium.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, halibut, Greenland, raw types in this article.

Infographic

Squid vs Halibut 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
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +5900%
Contains more PotassiumPotassium +137.7%
Contains more IronIron +1542.4%
Contains more CopperCopper +3226.7%
Contains more ZincZinc +765%
Contains more PhosphorusPhosphorus +253.7%
Contains more ManganeseManganese +1641.7%
Contains more SeleniumSelenium +145.5%
Contains less SodiumSodium -89.2%

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.
Squid
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%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +2061.3%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B12Vitamin B12 +440%
Contains more FolateFolate +2300%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B6Vitamin B6 +55.6%

All nutrients comparison - raw data values

Nutrient Squid Halibut raw DV% diff.
Vitamin B12 5.4µg 1µg 183%
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Vitamin B2 1.729mg 0.08mg 127%
Iron 10.84mg 0.66mg 127%
Copper 0.998mg 0.03mg 108%
Selenium 89.6µg 36.5µg 97%
Phosphorus 580mg 164mg 59%
Cholesterol 224mg 46mg 59%
Protein 32.48g 14.37g 36%
Sodium 744mg 80mg 29%
Zinc 3.46mg 0.4mg 28%
Monounsaturated fat 0.162g 8.378g 21%
Vitamin A 203µg 14µg 21%
Fats 1.4g 13.84g 19%
Calcium 180mg 3mg 18%
Vitamin B5 0.9mg 0.25mg 13%
Vitamin B6 0.27mg 0.42mg 12%
Potassium 637mg 268mg 11%
Choline 61.8mg 11%
Saturated fat 0.236g 2.419g 10%
Manganese 0.209mg 0.012mg 9%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 26mg 8%
Polyunsaturated fat 0.268g 1.367g 7%
Folate 24µg 1µg 6%
Vitamin E 0.73mg 5%
Vitamin B3 2.189mg 1.5mg 4%
Vitamin B1 0.017mg 0.06mg 4%
Calories 158kcal 186kcal 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.364mg 0.161mg 0%
Threonine 1.398mg 0.63mg 0%
Isoleucine 1.414mg 0.662mg 0%
Leucine 2.287mg 1.168mg 0%
Lysine 2.427mg 1.32mg 0%
Methionine 0.733mg 0.425mg 0%
Phenylalanine 1.164mg 0.561mg 0%
Valine 1.419mg 0.74mg 0%
Histidine 0.624mg 0.423mg 0%
Omega-3 - EPA 0.078g 0.526g N/A
Omega-3 - DHA 0.132g 0.393g N/A
Omega-3 - DPA 0.012g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +126%
Contains more CarbsCarbs +∞%
Contains more OtherOther +121.1%
Contains more FatsFats +888.6%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +5071.6%
Contains more Poly. FatPolyunsaturated fat +410.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.