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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.

Infographic

Squid as food vs Mussel 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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
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%

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 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

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 Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Mussel Opinion
Net carbs 1.64g 7.39g Mussel
Protein 32.48g 23.8g Squid as food
Fats 1.4g 4.48g Mussel
Carbs 1.64g 7.39g Mussel
Calories 158kcal 172kcal Mussel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
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 Mussel
Zinc 3.46mg 2.67mg Squid as food
Copper 0.998mg 0.149mg Squid as food
Vitamin A 675IU 304IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 8.5mg 13.6mg Mussel
Vitamin B1 0.017mg 0.3mg Mussel
Vitamin B2 1.729mg 0.42mg Squid as food
Vitamin B3 2.189mg 3mg Mussel
Vitamin B5 0.9mg 0.95mg Mussel
Vitamin B6 0.27mg 0.1mg Squid as food
Folate 24µg 76µg Mussel
Vitamin B12 5.4µg 24µg Mussel
Vitamin K µg µg
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 Mussel
Trans Fat g g
Saturated Fat 0.236g 0.85g Squid as food
Monounsaturated Fat 0.162g 1.014g Mussel
Polyunsaturated fat 0.268g 1.212g Mussel

Which food is preferable for your diet?

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

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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

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

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.