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Squid vs. Ostrich — In-Depth Nutrition Comparison

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A recap on differences between squid and ostrich

  • Squid is higher in vitamin B2, iron, selenium, copper, and phosphorus, yet ostrich is higher in vitamin B12, vitamin B3, and vitamin B6.
  • Squid covers your daily vitamin B2 needs 111% more than ostrich.
  • Squid contains 9 times more sodium than ostrich. While squid contains 744mg of sodium, ostrich contains only 80mg.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Ostrich, tip trimmed, cooked.

Infographic

Squid vs Ostrich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +76%
Contains more IronIron +288.5%
Contains more CopperCopper +556.6%
Contains more PhosphorusPhosphorus +131.1%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +138.9%
Contains more ZincZinc +40.2%
Contains less SodiumSodium -89.2%

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.
Squid
4
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +492.1%
Contains more FolateFolate +60%
Contains more Vitamin B1Vitamin B1 +1264.7%
Contains more Vitamin B3Vitamin B3 +226.3%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +101.9%
Contains more Vitamin B12Vitamin B12 +15.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more ProteinProtein +14%
Contains more CarbsCarbs +∞%
Contains more OtherOther +681.4%
Contains more FatsFats +83.6%
Contains more WaterWater +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +498.8%
Contains more Poly. FatPolyunsaturated fat +64.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Ostrich DV% diff.
Vitamin B2 1.729mg 0.292mg 111%
Iron 10.84mg 2.79mg 101%
Selenium 89.6µg 37.5µg 95%
Copper 0.998mg 0.152mg 94%
Phosphorus 580mg 251mg 47%
Cholesterol 224mg 85mg 46%
Vitamin B12 5.4µg 6.25µg 35%
Vitamin B3 2.189mg 7.143mg 31%
Sodium 744mg 80mg 29%
Vitamin A 203µg 0µg 23%
Vitamin B6 0.27mg 0.545mg 21%
Vitamin B1 0.017mg 0.232mg 18%
Calcium 180mg 6mg 17%
Zinc 3.46mg 4.85mg 13%
Vitamin C 8.5mg 0mg 9%
Magnesium 60mg 25mg 8%
Potassium 637mg 362mg 8%
Manganese 0.209mg 0.019mg 8%
Vitamin B5 0.9mg 1.318mg 8%
Protein 32.48g 28.49g 8%
Saturated fat 0.236g 1g 3%
Monounsaturated fat 0.162g 0.97g 2%
Fats 1.4g 2.57g 2%
Vitamin E 0.23mg 2%
Folate 24µg 15µg 2%
Polyunsaturated fat 0.268g 0.44g 1%
Calories 158kcal 145kcal 1%
Carbs 1.64g 0g 1%
Net carbs 1.64g 0g N/A
Tryptophan 0.364mg 0.254mg 0%
Threonine 1.398mg 1.25mg 0%
Isoleucine 1.414mg 1.354mg 0%
Leucine 2.287mg 2.315mg 0%
Lysine 2.427mg 2.516mg 0%
Methionine 0.733mg 0.796mg 0%
Phenylalanine 1.164mg 1.176mg 0%
Valine 1.419mg 1.407mg 0%
Histidine 0.624mg 0.716mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

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

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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
97%
Ostrich
Minerals Daily Need Coverage Score
185%
Squid
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.764g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 139mg)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 664mg)
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.