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Squid as food vs Mussel - In-Depth Nutrition Comparison

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The main differences between Squid as food and Mussel

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

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

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Squid as food vs Mussel infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Mussel
Contains more Iron +61.3%
Contains more Calcium +445.5%
Contains more Potassium +137.7%
Contains more Magnesium +62.2%
Contains more Copper +569.8%
Contains more Zinc +29.6%
Contains more Phosphorus +103.5%
Contains less Sodium -50.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Contains more Iron +61.3%
Contains more Calcium +445.5%
Contains more Potassium +137.7%
Contains more Magnesium +62.2%
Contains more Copper +569.8%
Contains more Zinc +29.6%
Contains more Phosphorus +103.5%
Contains less Sodium -50.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Mussel
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 Vitamin B12 +344.4%
Contains more Folate +216.7%
Equal in Vitamin B5 - 0.95
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
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 Vitamin B12 +344.4%
Contains more Folate +216.7%
Equal in Vitamin B5 - 0.95

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
286
Mussel
Mineral Summary Score
167
Squid as food
76
Mussel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
143%
Mussel
Carbohydrates
2%
Squid as food
7%
Mussel
Fats
6%
Squid as food
21%
Mussel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Mussel
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Mussel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 168mg)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 375mg)
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.

All nutrients comparison - raw data values

Nutrient Squid as food Mussel Opinion
Calories 158 172 Mussel
Protein 32.48 23.8 Squid as food
Fats 1.4 4.48 Mussel
Vitamin C 8.5 13.6 Mussel
Carbs 1.64 7.39 Mussel
Cholesterol 224 56 Mussel
Vitamin D
Iron 10.84 6.72 Squid as food
Calcium 180 33 Squid as food
Potassium 637 268 Squid as food
Magnesium 60 37 Squid as food
Sugar
Fiber 0 0
Copper 0.998 0.149 Squid as food
Zinc 3.46 2.67 Squid as food
Starch
Phosphorus 580 285 Squid as food
Sodium 744 369 Mussel
Vitamin A 675 304 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.3 Mussel
Vitamin B2 1.729 0.42 Squid as food
Vitamin B3 2.189 3 Mussel
Vitamin B5 0.9 0.95 Mussel
Vitamin B6 0.27 0.1 Squid as food
Vitamin B12 5.4 24 Mussel
Vitamin K
Folate 24 76 Mussel
Trans Fat
Saturated Fat 0.236 0.85 Squid as food
Monounsaturated Fat 0.162 1.014 Mussel
Polyunsaturated fat 0.268 1.212 Mussel
Tryptophan 0.364 0.267 Squid as food
Threonine 1.398 1.025 Squid as food
Isoleucine 1.414 1.036 Squid as food
Leucine 2.287 1.676 Squid as food
Lysine 2.427 1.779 Squid as food
Methionine 0.733 0.537 Squid as food
Phenylalanine 1.164 0.853 Squid as food
Valine 1.419 1.04 Squid as food
Histidine 0.624 0.457 Squid as food
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Mussel - 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.