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.
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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% |
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 |
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% |
