Squid vs. Roe — In-Depth Nutrition Comparison
Compare
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
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.
Contains
more
Calcium
+542.9%
Contains
more
Iron
+1307.8%
Contains
more
Magnesium
+130.8%
Contains
more
Phosphorus
+12.6%
Contains
more
Potassium
+125.1%
Contains
more
Zinc
+170.3%
Contains
more
Copper
+679.7%
Contains
more
Manganese
+1507.7%
Contains
more
Selenium
+73.3%
Contains
less
Sodium
-84.3%
Contains
more
Calcium
+542.9%
Contains
more
Iron
+1307.8%
Contains
more
Magnesium
+130.8%
Contains
more
Phosphorus
+12.6%
Contains
more
Potassium
+125.1%
Contains
more
Zinc
+170.3%
Contains
more
Copper
+679.7%
Contains
more
Manganese
+1507.7%
Contains
more
Selenium
+73.3%
Contains
less
Sodium
-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 A
+122.8%
Contains
more
Vitamin B2
+82.2%
Contains
more
Vitamin B6
+45.9%
Contains
more
Vitamin C
+92.9%
Contains
more
Vitamin B1
+1529.4%
Contains
more
Vitamin B5
+28.2%
Contains
more
Folate
+283.3%
Contains
more
Vitamin B12
+113.7%
Equal in Vitamin B3 - 2.192
Contains
more
Vitamin A
+122.8%
Contains
more
Vitamin B2
+82.2%
Contains
more
Vitamin B6
+45.9%
Contains
more
Vitamin C
+92.9%
Contains
more
Vitamin B1
+1529.4%
Contains
more
Vitamin B5
+28.2%
Contains
more
Folate
+283.3%
Contains
more
Vitamin B12
+113.7%
Equal in Vitamin B3 - 2.192
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+13.5%
Contains
more
Other
+29.2%
Contains
more
Fats
+487.9%
Contains
more
Carbs
+17.1%
Equal in Water - 58.63
Contains
more
Protein
+13.5%
Contains
more
Other
+29.2%
Contains
more
Fats
+487.9%
Contains
more
Carbs
+17.1%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-87.4%
Contains
more
Monounsaturated Fat
+1214.2%
Contains
more
Polyunsaturated fat
+1170.1%
Contains
less
Saturated Fat
-87.4%
Contains
more
Monounsaturated Fat
+1214.2%
Contains
more
Polyunsaturated 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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.64g | 1.92g |
|
| Protein | 32.48g | 28.62g |
|
| Fats | 1.4g | 8.23g |
|
| Carbs | 1.64g | 1.92g |
|
| Calories | 158kcal | 204kcal |
|
| Calcium | 180mg | 28mg |
|
| Iron | 10.84mg | 0.77mg |
|
| Magnesium | 60mg | 26mg |
|
| Phosphorus | 580mg | 515mg |
|
| Potassium | 637mg | 283mg |
|
| Sodium | 744mg | 117mg |
|
| Zinc | 3.46mg | 1.28mg |
|
| Copper | 0.998mg | 0.128mg |
|
| Manganese | 0.209mg | 0.013mg |
|
| Selenium | 89.6µg | 51.7µg |
|
| Vitamin A | 675IU | 303IU |
|
| Vitamin A RAE | 203µg | 91µg |
|
| Vitamin C | 8.5mg | 16.4mg |
|
| Vitamin B1 | 0.017mg | 0.277mg |
|
| Vitamin B2 | 1.729mg | 0.949mg |
|
| Vitamin B3 | 2.189mg | 2.192mg |
|
| Vitamin B5 | 0.9mg | 1.154mg |
|
| Vitamin B6 | 0.27mg | 0.185mg |
|
| Folate | 24µg | 92µg |
|
| Vitamin B12 | 5.4µg | 11.54µg |
|
| Tryptophan | 0.364mg | 0.375mg |
|
| Threonine | 1.398mg | 1.305mg |
|
| Isoleucine | 1.414mg | 1.465mg |
|
| Leucine | 2.287mg | 2.509mg |
|
| Lysine | 2.427mg | 2.179mg |
|
| Methionine | 0.733mg | 0.71mg |
|
| Phenylalanine | 1.164mg | 1.401mg |
|
| Valine | 1.419mg | 1.676mg |
|
| Histidine | 0.624mg | 0.778mg |
|
| Cholesterol | 224mg | 479mg |
|
| Saturated Fat | 0.236g | 1.866g |
|
| Omega-3 - DHA | 0.132g | 1.747g |
|
| Omega-3 - EPA | 0.078g | 1.26g |
|
| Omega-3 - DPA | 0.012g | 0.105g |
|
| Monounsaturated Fat | 0.162g | 2.129g |
|
| Polyunsaturated fat | 0.268g | 3.404g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
110%
169%
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?
?
The foods are relatively equal in Sugar ( g)
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.