Squid vs. Roe — In-Depth Nutrition Comparison
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What are the main differences between squid and roe?
- Squid is richer in iron, copper, selenium, vitamin B2, and zinc, while roe is higher in vitamin B12, vitamin B1, and folate.
- Roe's daily need coverage for vitamin B12 is 256% higher.
- Roe has 14 times less iron than squid. Squid has 10.84mg of iron, while roe has 0.77mg.
- Roe is lower in sodium.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.
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 MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +542.9% |
| Contains more PotassiumPotassium | +125.1% |
| Contains more IronIron | +1307.8% |
| Contains more CopperCopper | +679.7% |
| Contains more ZincZinc | +170.3% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more ManganeseManganese | +1507.7% |
| Contains more SeleniumSelenium | +73.3% |
| Contains less SodiumSodium | -84.3% |
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 | +123.1% |
| Contains more Vitamin B2Vitamin B2 | +82.2% |
| Contains more Vitamin B6Vitamin B6 | +45.9% |
| Contains more Vitamin CVitamin C | +92.9% |
| Contains more Vitamin B1Vitamin B1 | +1529.4% |
| Contains more Vitamin B5Vitamin B5 | +28.2% |
| Contains more Vitamin B12Vitamin B12 | +113.7% |
| Contains more FolateFolate | +283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 11.54µg | 256% |
| Iron | 10.84mg | 0.77mg | 126% |
| Copper | 0.998mg | 0.128mg | 97% |
| Cholesterol | 224mg | 479mg | 85% |
| Selenium | 89.6µg | 51.7µg | 69% |
| Vitamin B2 | 1.729mg | 0.949mg | 60% |
| Sodium | 744mg | 117mg | 27% |
| Vitamin B1 | 0.017mg | 0.277mg | 22% |
| Polyunsaturated fat | 0.268g | 3.404g | 21% |
| Zinc | 3.46mg | 1.28mg | 20% |
| Folate | 24µg | 92µg | 17% |
| Calcium | 180mg | 28mg | 15% |
| Vitamin A | 203µg | 91µg | 12% |
| Fats | 1.4g | 8.23g | 11% |
| Potassium | 637mg | 283mg | 10% |
| Vitamin C | 8.5mg | 16.4mg | 9% |
| Manganese | 0.209mg | 0.013mg | 9% |
| Phosphorus | 580mg | 515mg | 9% |
| Magnesium | 60mg | 26mg | 8% |
| Protein | 32.48g | 28.62g | 8% |
| Saturated fat | 0.236g | 1.866g | 7% |
| Vitamin B6 | 0.27mg | 0.185mg | 7% |
| Monounsaturated fat | 0.162g | 2.129g | 5% |
| Vitamin B5 | 0.9mg | 1.154mg | 5% |
| Calories | 158kcal | 204kcal | 2% |
| Carbs | 1.64g | 1.92g | 0% |
| Net carbs | 1.64g | 1.92g | N/A |
| Vitamin B3 | 2.189mg | 2.192mg | 0% |
| Tryptophan | 0.364mg | 0.375mg | 0% |
| Threonine | 1.398mg | 1.305mg | 0% |
| Isoleucine | 1.414mg | 1.465mg | 0% |
| Leucine | 2.287mg | 2.509mg | 0% |
| Lysine | 2.427mg | 2.179mg | 0% |
| Methionine | 0.733mg | 0.71mg | 0% |
| Phenylalanine | 1.164mg | 1.401mg | 0% |
| Valine | 1.419mg | 1.676mg | 0% |
| Histidine | 0.624mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.078g | 1.26g | N/A |
| Omega-3 - DHA | 0.132g | 1.747g | N/A |
| Omega-3 - DPA | 0.012g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.5% |
| Contains more OtherOther | +29.2% |
| Contains more FatsFats | +487.9% |
| Contains more CarbsCarbs | +17.1% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +1214.2% |
| Contains more Poly. FatPolyunsaturated fat | +1170.1% |
