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Squid as food vs. Mussels — In-Depth Nutrition Comparison

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The main differences between Squid as food and Mussels

  • Squid as food is richer in Vitamin B2, Copper, Iron, Phosphorus, and Calcium, yet Mussels is richer in Vitamin B12, Manganese, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Mussels is 775% higher.
  • Squid as food contains 7 times more Copper than Mussels. Squid as food contains 0.998mg of Copper, while Mussels contains 0.149mg.
  • Mussels contains less Cholesterol.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Squid as food vs Mussels 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.
Contains more Calcium +445.5%
Contains more Iron +61.3%
Contains more Magnesium +62.2%
Contains more Phosphorus +103.5%
Contains more Potassium +137.7%
Contains more Zinc +29.6%
Contains more Copper +569.8%
Contains less Sodium -50.4%
Contains more Manganese +3153.6%
Equal in Selenium - 89.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Calcium +445.5%
Contains more Iron +61.3%
Contains more Magnesium +62.2%
Contains more Phosphorus +103.5%
Contains more Potassium +137.7%
Contains more Zinc +29.6%
Contains more Copper +569.8%
Contains less Sodium -50.4%
Contains more Manganese +3153.6%
Equal in Selenium - 89.6

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 A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Contains more Vitamin C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Folate +216.7%
Contains more Vitamin B12 +344.4%
Equal in Vitamin B5 - 0.95
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin A +122%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B6 +170%
Contains more Vitamin C +60%
Contains more Vitamin B1 +1664.7%
Contains more Vitamin B3 +37%
Contains more Folate +216.7%
Contains more Vitamin B12 +344.4%
Equal in Vitamin B5 - 0.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.5%
Contains more Fats +220%
Contains more Carbs +350.6%
Equal in Water - 61.15
Equal in Other - 3.18
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Protein +36.5%
Contains more Fats +220%
Contains more Carbs +350.6%
Equal in Water - 61.15
Equal in Other - 3.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +525.9%
Contains more Polyunsaturated fat +352.2%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -72.2%
Contains more Monounsaturated Fat +525.9%
Contains more Polyunsaturated fat +352.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Mussels
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Mussels Opinion
Net carbs 1.64g 7.39g Mussels
Protein 32.48g 23.8g Squid as food
Fats 1.4g 4.48g Mussels
Carbs 1.64g 7.39g Mussels
Calories 158kcal 172kcal Mussels
Calcium 180mg 33mg Squid as food
Iron 10.84mg 6.72mg Squid as food
Magnesium 60mg 37mg Squid as food
Phosphorus 580mg 285mg Squid as food
Potassium 637mg 268mg Squid as food
Sodium 744mg 369mg Mussels
Zinc 3.46mg 2.67mg Squid as food
Copper 0.998mg 0.149mg Squid as food
Manganese 0.209mg 6.8mg Mussels
Selenium 89.6µg 89.6µg
Vitamin A 675IU 304IU Squid as food
Vitamin A RAE 203µg 91µg Squid as food
Vitamin C 8.5mg 13.6mg Mussels
Vitamin B1 0.017mg 0.3mg Mussels
Vitamin B2 1.729mg 0.42mg Squid as food
Vitamin B3 2.189mg 3mg Mussels
Vitamin B5 0.9mg 0.95mg Mussels
Vitamin B6 0.27mg 0.1mg Squid as food
Folate 24µg 76µg Mussels
Vitamin B12 5.4µg 24µg Mussels
Tryptophan 0.364mg 0.267mg Squid as food
Threonine 1.398mg 1.025mg Squid as food
Isoleucine 1.414mg 1.036mg Squid as food
Leucine 2.287mg 1.676mg Squid as food
Lysine 2.427mg 1.779mg Squid as food
Methionine 0.733mg 0.537mg Squid as food
Phenylalanine 1.164mg 0.853mg Squid as food
Valine 1.419mg 1.04mg Squid as food
Histidine 0.624mg 0.457mg Squid as food
Cholesterol 224mg 56mg Mussels
Saturated Fat 0.236g 0.85g Squid as food
Omega-3 - DHA 0.132g 0.506g Mussels
Omega-3 - EPA 0.078g 0.276g Mussels
Omega-3 - DPA 0.012g 0.044g Mussels
Monounsaturated Fat 0.162g 1.014g Mussels
Polyunsaturated fat 0.268g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Mussels
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 as food
286%
Mussels
Minerals Daily Need Coverage Score
185%
Squid as food
198%
Mussels

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 168mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.