Squid vs. Mussels — In-Depth Nutrition Comparison
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The main differences between Squid and Mussels
- Squid 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 contains 7 times more Copper than Mussels. Squid 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +62.2% |
| Contains more CalciumCalcium | +445.5% |
| Contains more PotassiumPotassium | +137.7% |
| Contains more IronIron | +61.3% |
| Contains more CopperCopper | +569.8% |
| Contains more ZincZinc | +29.6% |
| Contains more PhosphorusPhosphorus | +103.5% |
| Contains less SodiumSodium | -50.4% |
| Contains more ManganeseManganese | +3153.6% |
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 AVitamin A | +122% |
| Contains more Vitamin B2Vitamin B2 | +311.7% |
| Contains more Vitamin B6Vitamin B6 | +170% |
| Contains more Vitamin CVitamin C | +60% |
| Contains more Vitamin B1Vitamin B1 | +1664.7% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more Vitamin B12Vitamin B12 | +344.4% |
| Contains more FolateFolate | +216.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.5% |
| Contains more FatsFats | +220% |
| Contains more CarbsCarbs | +350.6% |
~equal in
Water
~61.15g
~equal in
Other
~3.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -72.2% |
| Contains more Mono. FatMonounsaturated Fat | +525.9% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 158kcal | 172kcal |
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| Protein | 32.48g | 23.8g |
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| Fats | 1.4g | 4.48g |
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| Vitamin C | 8.5mg | 13.6mg |
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| Net carbs | 1.64g | 7.39g |
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| Carbs | 1.64g | 7.39g |
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| Cholesterol | 224mg | 56mg |
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| Magnesium | 60mg | 37mg |
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| Calcium | 180mg | 33mg |
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| Potassium | 637mg | 268mg |
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| Iron | 10.84mg | 6.72mg |
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| Copper | 0.998mg | 0.149mg |
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| Zinc | 3.46mg | 2.67mg |
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| Phosphorus | 580mg | 285mg |
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| Sodium | 744mg | 369mg |
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| Vitamin A | 675IU | 304IU |
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| Vitamin A | 203µg | 91µg |
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| Manganese | 0.209mg | 6.8mg |
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| Selenium | 89.6µg | 89.6µg | |
| Vitamin B1 | 0.017mg | 0.3mg |
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| Vitamin B2 | 1.729mg | 0.42mg |
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| Vitamin B3 | 2.189mg | 3mg |
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| Vitamin B5 | 0.9mg | 0.95mg |
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| Vitamin B6 | 0.27mg | 0.1mg |
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| Vitamin B12 | 5.4µg | 24µg |
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| Folate | 24µg | 76µg |
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| Saturated Fat | 0.236g | 0.85g |
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| Monounsaturated Fat | 0.162g | 1.014g |
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| Polyunsaturated fat | 0.268g | 1.212g |
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| Tryptophan | 0.364mg | 0.267mg |
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| Threonine | 1.398mg | 1.025mg |
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| Isoleucine | 1.414mg | 1.036mg |
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| Leucine | 2.287mg | 1.676mg |
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| Lysine | 2.427mg | 1.779mg |
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| Methionine | 0.733mg | 0.537mg |
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| Phenylalanine | 1.164mg | 0.853mg |
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| Valine | 1.419mg | 1.04mg |
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| Histidine | 0.624mg | 0.457mg |
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| Omega-3 - EPA | 0.078g | 0.276g |
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| Omega-3 - DHA | 0.132g | 0.506g |
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| Omega-3 - DPA | 0.012g | 0.044g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
102%
264%
Minerals Daily Need Coverage Score
185%
198%
Comparison summary
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 0.614g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid is cheaper (difference - $7)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 168mg)
Which food contains less Sodium?
Mussels contains less Sodium (difference - 375mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.