Squid vs. Octopus — In-Depth Nutrition Comparison
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How are squid and octopus different?
- Squid is higher in vitamin B2, phosphorus, copper, iron, and vitamin A; however, octopus is richer in vitamin B12, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for octopus is 1275% higher.
- Squid contains 23 times more vitamin B2 than octopus. While squid contains 1.729mg of vitamin B2, octopus contains only 0.076mg.
- Octopus has less cholesterol.
Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, octopus, common, cooked, moist heat are the varieties used in this article.
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 CalciumCalcium | +69.8% |
| Contains more IronIron | +13.6% |
| Contains more CopperCopper | +35% |
| Contains more PhosphorusPhosphorus | +107.9% |
| Contains more ManganeseManganese | +344.7% |
| Contains less SodiumSodium | -38.2% |
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 | +125.6% |
| Contains more Vitamin B2Vitamin B2 | +2175% |
| Contains more Vitamin B1Vitamin B1 | +235.3% |
| Contains more Vitamin B3Vitamin B3 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more Vitamin B12Vitamin B12 | +566.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.6% |
| Contains more CarbsCarbs | +168.3% |
~equal in
Protein
~29.82g
~equal in
Water
~60.5g
~equal in
Other
~3.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.9% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +78% |
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 Sugar |
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| Lower in Saturated fat |
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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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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 36µg | 1275% |
| Vitamin B2 | 1.729mg | 0.076mg | 127% |
| Cholesterol | 224mg | 96mg | 43% |
| Phosphorus | 580mg | 279mg | 43% |
| Copper | 0.998mg | 0.739mg | 29% |
| Vitamin B6 | 0.27mg | 0.648mg | 29% |
| Iron | 10.84mg | 9.54mg | 16% |
| Choline | 81mg | 15% | |
| Vitamin A | 203µg | 90µg | 13% |
| Sodium | 744mg | 460mg | 12% |
| Vitamin B3 | 2.189mg | 3.78mg | 10% |
| Vitamin E | 1.2mg | 8% | |
| Calcium | 180mg | 106mg | 7% |
| Manganese | 0.209mg | 0.047mg | 7% |
| Protein | 32.48g | 29.82g | 5% |
| Vitamin B1 | 0.017mg | 0.057mg | 3% |
| Zinc | 3.46mg | 3.36mg | 1% |
| Saturated fat | 0.236g | 0.453g | 1% |
| Carbs | 1.64g | 4.4g | 1% |
| Polyunsaturated fat | 0.268g | 0.477g | 1% |
| Vitamin C | 8.5mg | 8mg | 1% |
| Fats | 1.4g | 2.08g | 1% |
| Calories | 158kcal | 164kcal | 0% |
| Net carbs | 1.64g | 4.4g | N/A |
| Magnesium | 60mg | 60mg | 0% |
| Potassium | 637mg | 630mg | 0% |
| Selenium | 89.6µg | 89.6µg | 0% |
| Vitamin B5 | 0.9mg | 0.9mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 24µg | 24µg | 0% |
| Monounsaturated fat | 0.162g | 0.324g | 0% |
| Tryptophan | 0.364mg | 0.334mg | 0% |
| Threonine | 1.398mg | 1.283mg | 0% |
| Isoleucine | 1.414mg | 1.298mg | 0% |
| Leucine | 2.287mg | 2.099mg | 0% |
| Lysine | 2.427mg | 2.228mg | 0% |
| Methionine | 0.733mg | 0.673mg | 0% |
| Phenylalanine | 1.164mg | 1.069mg | 0% |
| Valine | 1.419mg | 1.303mg | 0% |
| Histidine | 0.624mg | 0.573mg | 0% |
| Omega-3 - EPA | 0.078g | 0.152g | N/A |
| Omega-3 - DHA | 0.132g | 0.162g | N/A |
| Omega-3 - DPA | 0.012g | 0.012g | N/A |
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 | 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%
381%
Minerals Daily Need Coverage Score
185%
150%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.217g)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Octopus is lower in Cholesterol (difference - 128mg)
Which food contains less Sodium?
Octopus contains less Sodium (difference - 284mg)
Which food is richer in vitamins?
Octopus is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)