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Squid vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between squid and nori

  • Squid is higher in vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus, yet nori is higher in vitamin A, vitamin C, and manganese.
  • Squid covers your daily vitamin B12 needs 225% more than nori.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seaweed, laver, raw.

Infographic

Squid vs Nori 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Nori
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +502.2%
Contains more CopperCopper +278%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +12700%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +372.7%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Nori
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B2Vitamin B2 +287.7%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +358.8%
Contains more Vitamin AVitamin A +28.1%
Contains more Vitamin B1Vitamin B1 +476.5%
Contains more FolateFolate +508.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +459%
Contains more FatsFats +400%
Contains more CarbsCarbs +211.6%
Contains more WaterWater +39.1%
Contains more OtherOther +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +548%
Contains more Poly. FatPolyunsaturated fat +143.6%
Contains less Sat. FatSaturated fat -74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Nori DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.7µg 162%
Iron 10.84mg 1.8mg 113%
Vitamin B2 1.729mg 0.446mg 99%
Copper 0.998mg 0.264mg 82%
Cholesterol 224mg 0mg 75%
Phosphorus 580mg 58mg 75%
Protein 32.48g 5.81g 53%
Vitamin C 8.5mg 39mg 34%
Manganese 0.209mg 0.988mg 34%
Folate 24µg 146µg 31%
Sodium 744mg 48mg 30%
Zinc 3.46mg 1.05mg 22%
Magnesium 60mg 2mg 14%
Calcium 180mg 70mg 11%
Vitamin B6 0.27mg 0.159mg 9%
Potassium 637mg 356mg 8%
Vitamin B5 0.9mg 0.521mg 8%
Vitamin B1 0.017mg 0.098mg 7%
Vitamin E 1mg 7%
Calories 158kcal 35kcal 6%
Vitamin A 203µg 260µg 6%
Vitamin B3 2.189mg 1.47mg 4%
Vitamin K 4µg 3%
Fats 1.4g 0.28g 2%
Choline 10.4mg 2%
Fiber 0g 0.3g 1%
Carbs 1.64g 5.11g 1%
Saturated fat 0.236g 0.061g 1%
Polyunsaturated fat 0.268g 0.11g 1%
Net carbs 1.64g 4.81g N/A
Sugar 0.49g N/A
Monounsaturated fat 0.162g 0.025g 0%
Tryptophan 0.364mg 0.043mg 0%
Threonine 1.398mg 0.232mg 0%
Isoleucine 1.414mg 0.259mg 0%
Leucine 2.287mg 0.501mg 0%
Lysine 2.427mg 0.222mg 0%
Methionine 0.733mg 0.145mg 0%
Phenylalanine 1.164mg 0.273mg 0%
Valine 1.419mg 0.402mg 0%
Histidine 0.624mg 0.14mg 0%
Omega-3 - EPA 0.078g 0.08g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
104%
Squid
45%
Nori
Minerals Daily Need Coverage Score
185%
Squid
40%
Nori

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.49g)
Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 0.175g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.