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 | +122.8% |
| 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% |
~equal in
Vitamin D
~µg
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% |
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 158kcal | 204kcal |
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| Protein | 32.48g | 28.62g |
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| Fats | 1.4g | 8.23g |
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| Vitamin C | 8.5mg | 16.4mg |
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| Net carbs | 1.64g | 1.92g |
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| Carbs | 1.64g | 1.92g |
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| Cholesterol | 224mg | 479mg |
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| Magnesium | 60mg | 26mg |
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| Calcium | 180mg | 28mg |
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| Potassium | 637mg | 283mg |
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| Iron | 10.84mg | 0.77mg |
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| Copper | 0.998mg | 0.128mg |
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| Zinc | 3.46mg | 1.28mg |
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| Phosphorus | 580mg | 515mg |
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| Sodium | 744mg | 117mg |
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| Vitamin A | 675IU | 303IU |
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| Vitamin A | 203µg | 91µg |
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| Manganese | 0.209mg | 0.013mg |
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| Selenium | 89.6µg | 51.7µg |
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| Vitamin B1 | 0.017mg | 0.277mg |
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| Vitamin B2 | 1.729mg | 0.949mg |
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| Vitamin B3 | 2.189mg | 2.192mg |
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| Vitamin B5 | 0.9mg | 1.154mg |
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| Vitamin B6 | 0.27mg | 0.185mg |
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| Vitamin B12 | 5.4µg | 11.54µg |
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| Folate | 24µg | 92µg |
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| Saturated Fat | 0.236g | 1.866g |
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| Monounsaturated Fat | 0.162g | 2.129g |
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| Polyunsaturated fat | 0.268g | 3.404g |
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| Tryptophan | 0.364mg | 0.375mg |
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| Threonine | 1.398mg | 1.305mg |
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| Isoleucine | 1.414mg | 1.465mg |
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| Leucine | 2.287mg | 2.509mg |
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| Lysine | 2.427mg | 2.179mg |
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| Methionine | 0.733mg | 0.71mg |
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| Phenylalanine | 1.164mg | 1.401mg |
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| Valine | 1.419mg | 1.676mg |
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| Histidine | 0.624mg | 0.778mg |
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| Omega-3 - EPA | 0.078g | 1.26g |
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| Omega-3 - DHA | 0.132g | 1.747g |
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| Omega-3 - DPA | 0.012g | 0.105g |
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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 |
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People also compare
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
102%
156%
Minerals Daily Need Coverage Score
185%
68%
Comparison summary
Which food is lower in Cholesterol?
Squid is lower in Cholesterol (difference - 255mg)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 1.63g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid is cheaper (difference - $100)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sodium?
Roe contains less Sodium (difference - 627mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.