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  6. Squid vs. Lobster Raw

Squid vs. Lobster Raw — In-Depth Nutrition Comparison

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What are the main differences between squid and lobster Raw?

  • Squid is richer in vitamin B12, iron, vitamin B2, phosphorus, selenium, vitamin A, and potassium, while lobster Raw is higher in copper.
  • Squid's daily need coverage for vitamin B12 is 173% higher.
  • Lobster Raw has 169 times less vitamin A than squid. Squid has 675IU of vitamin A, while lobster Raw has 4IU.
  • Lobster Raw is lower in cholesterol.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Crustaceans, lobster, northern, raw types in this comparison.

Infographic

Squid vs Lobster 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
7
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +218.5%
Contains more IronIron +4069.2%
Contains more PhosphorusPhosphorus +260.2%
Contains more ManganeseManganese +273.2%
Contains more SeleniumSelenium +40.9%
Contains more CopperCopper +35.2%
Contains less SodiumSodium -43.1%
~equal in Zinc ~3.53mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +12250%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more Vitamin B12Vitamin B12 +332%
Contains more FolateFolate +140%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +61%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Squid Lobster Raw DV% diff.
Vitamin B12 5.4µg 1.25µg 173%
Vitamin B2 1.729mg 0.014mg 132%
Iron 10.84mg 0.26mg 132%
Phosphorus 580mg 161mg 60%
Selenium 89.6µg 63.6µg 47%
Copper 0.998mg 1.349mg 39%
Protein 32.48g 16.52g 32%
Cholesterol 224mg 127mg 32%
Vitamin A 203µg 1µg 22%
Sodium 744mg 423mg 14%
Potassium 637mg 200mg 13%
Choline 70.3mg 13%
Vitamin B6 0.27mg 0.104mg 13%
Vitamin B5 0.9mg 1.449mg 11%
Calcium 180mg 84mg 10%
Vitamin C 8.5mg 0mg 9%
Manganese 0.209mg 0.056mg 7%
Vitamin E 0.87mg 6%
Magnesium 60mg 38mg 5%
Folate 24µg 10µg 4%
Calories 158kcal 77kcal 4%
Vitamin B3 2.189mg 1.591mg 4%
Zinc 3.46mg 3.53mg 1%
Carbs 1.64g 0g 1%
Fats 1.4g 0.75g 1%
Net carbs 1.64g 0g N/A
Vitamin D 1IU 0%
Vitamin B1 0.017mg 0.02mg 0%
Trans fat 0.011g N/A
Saturated fat 0.236g 0.181g 0%
Monounsaturated fat 0.162g 0.22g 0%
Polyunsaturated fat 0.268g 0.296g 0%
Tryptophan 0.364mg 0.215mg 0%
Threonine 1.398mg 0.654mg 0%
Isoleucine 1.414mg 0.723mg 0%
Leucine 2.287mg 1.197mg 0%
Lysine 2.427mg 1.24mg 0%
Methionine 0.733mg 0.413mg 0%
Phenylalanine 1.164mg 0.68mg 0%
Valine 1.419mg 0.741mg 0%
Histidine 0.624mg 0.413mg 0%
Omega-3 - EPA 0.078g 0.102g N/A
Omega-3 - DHA 0.132g 0.068g N/A
Omega-3 - DPA 0.012g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +96.6%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +88.8%
Contains more WaterWater +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
0
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% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +35.8%
Contains more Poly. FatPolyunsaturated fat +10.4%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.