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  6. Squid vs. Oysters

Squid vs. Oysters — In-Depth Nutrition Comparison

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How are Squid and Oysters different?

  • Squid has more Vitamin B2, Selenium, Phosphorus, Iron, and Vitamin A RAE, however, Oysters is richer in Zinc, Copper, and Vitamin B12.
  • Oysters covers your daily need of Zinc 683% more than Squid.
  • Squid has 10 times more Vitamin B2 than Oysters. Squid has 1.729mg of Vitamin B2, while Oysters has 0.18mg.
  • Oysters contains less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

Infographic

Squid vs Oysters 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
6
:
4
Oysters
Oysters
Contains more Calcium +55.2%
Contains more Iron +17.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +199%
Contains more Potassium +358.3%
Contains more Selenium +126.8%
Contains less Sodium -77.7%
Contains more Zinc +2171.7%
Contains more Copper +471.8%
Contains more Manganese +182.8%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Calcium +55.2%
Contains more Iron +17.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +199%
Contains more Potassium +358.3%
Contains more Selenium +126.8%
Contains less Sodium -77.7%
Contains more Zinc +2171.7%
Contains more Copper +471.8%
Contains more Manganese +182.8%

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
:
5
Oysters
Oysters
Contains more Vitamin A +667%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +860.6%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +342.6%
Contains more Folate +71.4%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B12 +224.1%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin A +667%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +860.6%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +101.3%
Contains more Vitamin B6 +342.6%
Contains more Folate +71.4%
Contains more Vitamin B1 +111.8%
Contains more Vitamin B12 +224.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
:
3
Oysters
Oysters
Contains more Protein +184.4%
Contains more Other +121.1%
Contains more Fats +144.3%
Contains more Carbs +232.3%
Contains more Water +27.9%
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +184.4%
Contains more Other +121.1%
Contains more Fats +144.3%
Contains more Carbs +232.3%
Contains more Water +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
:
2
Oysters
Oysters
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +212.3%
Contains more Polyunsaturated fat +294%
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +212.3%
Contains more Polyunsaturated fat +294%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Oysters Opinion
Net carbs 1.64g 5.45g Oysters
Protein 32.48g 11.42g Squid
Fats 1.4g 3.42g Oysters
Carbs 1.64g 5.45g Oysters
Calories 158kcal 102kcal Squid
Starch 0.9g Oysters
Sugar 1.23g Squid
Calcium 180mg 116mg Squid
Iron 10.84mg 9.21mg Squid
Magnesium 60mg 35mg Squid
Phosphorus 580mg 194mg Squid
Potassium 637mg 139mg Squid
Sodium 744mg 166mg Oysters
Zinc 3.46mg 78.6mg Oysters
Copper 0.998mg 5.707mg Oysters
Manganese 0.209mg 0.591mg Oysters
Selenium 89.6µg 39.5µg Squid
Vitamin A 675IU 88IU Squid
Vitamin A RAE 203µg 26µg Squid
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin C 8.5mg 0mg Squid
Vitamin B1 0.017mg 0.036mg Oysters
Vitamin B2 1.729mg 0.18mg Squid
Vitamin B3 2.189mg 1.85mg Squid
Vitamin B5 0.9mg 0.447mg Squid
Vitamin B6 0.27mg 0.061mg Squid
Folate 24µg 14µg Squid
Vitamin B12 5.4µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.364mg 0.138mg Squid
Threonine 1.398mg 0.046mg Squid
Isoleucine 1.414mg 0.459mg Squid
Leucine 2.287mg 0.716mg Squid
Lysine 2.427mg 0.762mg Squid
Methionine 0.733mg 0.257mg Squid
Phenylalanine 1.164mg 0.413mg Squid
Valine 1.419mg 0.523mg Squid
Histidine 0.624mg 0.22mg Squid
Cholesterol 224mg 79mg Oysters
Trans Fat 0.068g Squid
Saturated Fat 0.236g 0.948g Squid
Omega-3 - DHA 0.132g 0.271g Oysters
Omega-3 - EPA 0.078g 0.353g Oysters
Omega-3 - DPA 0.012g 0.02g Oysters
Monounsaturated Fat 0.162g 0.506g Oysters
Polyunsaturated fat 0.268g 1.056g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid
197%
Oysters
Minerals Daily Need Coverage Score
185%
Squid
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.712g)
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 - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Oysters
Oysters contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 145mg)
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.