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  6. Squid vs. Octopus raw

Squid vs. Octopus raw — In-Depth Nutrition Comparison

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A recap on the differences between squid and octopus raw

  • Squid is higher in vitamin B2, selenium, iron, copper, phosphorus, zinc, and calcium, yet octopus raw is higher in vitamin B12.
  • Octopus raw covers your daily vitamin B12 needs 608% more than squid.
  • Squid contains 43 times more vitamin B2 than octopus raw. While squid contains 1.729mg of vitamin B2, octopus raw contains only 0.04mg.
  • The amount of cholesterol in octopus raw is lower.

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

Infographic

Squid vs Octopus raw 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
Squid
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 16% 31% 199% 145% 46% 80% 30% 3.3% 244%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +239.6%
Contains more PotassiumPotassium +82%
Contains more IronIron +104.5%
Contains more CopperCopper +129.4%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +211.8%
Contains more ManganeseManganese +736%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -69.1%

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
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%
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 17% 15% 24% 0% 7.5% 9.2% 39% 30% 83% 2500% 0.25% 12% 35%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin AVitamin A +351.1%
Contains more Vitamin B2Vitamin B2 +4222.5%
Contains more Vitamin B5Vitamin B5 +80%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +270.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.1mg

All nutrients comparison - raw data values

Nutrient Squid Octopus raw DV% diff.
Vitamin B12 5.4µg 20µg 608%
Vitamin B2 1.729mg 0.04mg 130%
Selenium 89.6µg 44.8µg 81%
Iron 10.84mg 5.3mg 69%
Copper 0.998mg 0.435mg 63%
Cholesterol 224mg 48mg 59%
Phosphorus 580mg 186mg 56%
Protein 32.48g 14.91g 35%
Sodium 744mg 230mg 22%
Vitamin A 203µg 45µg 18%
Zinc 3.46mg 1.68mg 16%
Calcium 180mg 53mg 13%
Choline 65mg 12%
Potassium 637mg 350mg 8%
Vitamin B5 0.9mg 0.5mg 8%
Vitamin E 1.2mg 8%
Manganese 0.209mg 0.025mg 8%
Magnesium 60mg 30mg 7%
Vitamin B6 0.27mg 0.36mg 7%
Vitamin C 8.5mg 5mg 4%
Calories 158kcal 82kcal 4%
Folate 24µg 16µg 2%
Vitamin B3 2.189mg 2.1mg 1%
Vitamin B1 0.017mg 0.03mg 1%
Fats 1.4g 1.04g 1%
Carbs 1.64g 2.2g 0%
Net carbs 1.64g 2.2g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.236g 0.227g 0%
Monounsaturated fat 0.162g 0.162g 0%
Polyunsaturated fat 0.268g 0.239g 0%
Tryptophan 0.364mg 0.167mg 0%
Threonine 1.398mg 0.642mg 0%
Isoleucine 1.414mg 0.649mg 0%
Leucine 2.287mg 1.049mg 0%
Lysine 2.427mg 1.114mg 0%
Methionine 0.733mg 0.336mg 0%
Phenylalanine 1.164mg 0.534mg 0%
Valine 1.419mg 0.651mg 0%
Histidine 0.624mg 0.286mg 0%
Omega-3 - EPA 0.078g 0.076g N/A
Omega-3 - DHA 0.132g 0.081g N/A
Omega-3 - DPA 0.012g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
15% 2% 80%
Protein: 14.91 g
Fats: 1.04 g
Carbs: 2.2 g
Water: 80.25 g
Other: 1.6 g
Contains more ProteinProtein +117.8%
Contains more FatsFats +34.6%
Contains more OtherOther +110%
Contains more CarbsCarbs +34.1%
Contains more WaterWater +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
36% 26% 38%
Saturated fat: Sat. Fat 0.227 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Poly. FatPolyunsaturated fat +12.1%
~equal in Saturated fat ~0.227g
~equal in Monounsaturated fat ~0.162g

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. Octopus raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174218/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.