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Squid vs. Herring — In-Depth Nutrition Comparison

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How are squid and herring different?

  • Squid is higher in iron, vitamin B2, copper, selenium, phosphorus, and zinc; however, herring is richer in vitamin B12 and vitamin B3.
  • Daily need coverage for vitamin B12 for herring is 323% higher.
  • Squid contains 8 times more copper than herring. While squid contains 0.998mg of copper, herring contains only 0.118mg.
  • Herring has less sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, herring, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Squid vs Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +143.2%
Contains more PotassiumPotassium +52%
Contains more IronIron +668.8%
Contains more CopperCopper +745.8%
Contains more ZincZinc +172.4%
Contains more PhosphorusPhosphorus +91.4%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +91.5%
Contains less SodiumSodium -84.5%

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Contains more Vitamin CVitamin C +1114.3%
Contains more Vitamin AVitamin A +463.9%
Contains more Vitamin B2Vitamin B2 +478.3%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +558.8%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +143.3%

All nutrients comparison - raw data values

Nutrient Squid Herring DV% diff.
Vitamin B12 5.4µg 13.14µg 323%
Iron 10.84mg 1.41mg 118%
Vitamin B2 1.729mg 0.299mg 110%
Copper 0.998mg 0.118mg 98%
Selenium 89.6µg 46.8µg 78%
Cholesterol 224mg 77mg 49%
Phosphorus 580mg 303mg 40%
Vitamin D* 214 IU 27%
Vitamin D 5.4µg 27%
Sodium 744mg 115mg 27%
Zinc 3.46mg 1.27mg 20%
Protein 32.48g 23.03g 19%
Vitamin A 203µg 36µg 19%
Fats 1.4g 11.59g 16%
Polyunsaturated fat 0.268g 2.735g 16%
Choline 83.3mg 15%
Vitamin B3 2.189mg 4.124mg 12%
Monounsaturated fat 0.162g 4.79g 12%
Calcium 180mg 74mg 11%
Saturated fat 0.236g 2.615g 11%
Vitamin C 8.5mg 0.7mg 9%
Vitamin E 1.37mg 9%
Vitamin B1 0.017mg 0.112mg 8%
Manganese 0.209mg 0.04mg 7%
Potassium 637mg 419mg 6%
Vitamin B6 0.27mg 0.348mg 6%
Magnesium 60mg 41mg 5%
Vitamin B5 0.9mg 0.74mg 3%
Folate 24µg 12µg 3%
Calories 158kcal 203kcal 2%
Carbs 1.64g 0g 1%
Protein per 100 calories 21g 11g N/A
Calories per 10 g protein 49kcal 88kcal N/A
Weight per 100 calories 63g 49g N/A
Unsaturated / Saturated Fat ratio 1.8 2.9 N/A
Net carbs 1.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.364mg 0.258mg 0%
Threonine 1.398mg 1.01mg 0%
Isoleucine 1.414mg 1.061mg 0%
Leucine 2.287mg 1.872mg 0%
Lysine 2.427mg 2.115mg 0%
Methionine 0.733mg 0.682mg 0%
Phenylalanine 1.164mg 0.899mg 0%
Valine 1.419mg 1.187mg 0%
Histidine 0.624mg 0.678mg 0%
Omega-3 - EPA 0.078g 0.909g N/A
Omega-3 - DHA 0.132g 1.105g N/A
Omega-3 - DPA 0.012g 0.071g 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
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more ProteinProtein +41%
Contains more CarbsCarbs +∞%
Contains more OtherOther +175.4%
Contains more FatsFats +727.9%
~equal in Water ~64.16g

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
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +2856.8%
Contains more Poly. FatPolyunsaturated fat +920.5%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.