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  6. Squid as food vs. Roe

Squid as food vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between Squid as food and Roe?

  • Squid as food 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 as food. Squid as food 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

Squid as food vs Roe 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 as food
Squid as food
9
:
1
Roe
Roe
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%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
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.
Squid as food
Squid as food
3
:
6
Roe
Roe
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
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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
Squid as food
Squid as food
3
:
2
Roe
Roe
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
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
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
Squid as food
Squid as food
1
:
2
Roe
Roe
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +1214.2%
Contains more Polyunsaturated fat +1170.1%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
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.
Squid as food Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Roe Opinion
Net carbs 1.64g 1.92g Roe
Protein 32.48g 28.62g Squid as food
Fats 1.4g 8.23g Roe
Carbs 1.64g 1.92g Roe
Calories 158kcal 204kcal Roe
Calcium 180mg 28mg Squid as food
Iron 10.84mg 0.77mg Squid as food
Magnesium 60mg 26mg Squid as food
Phosphorus 580mg 515mg Squid as food
Potassium 637mg 283mg Squid as food
Sodium 744mg 117mg Roe
Zinc 3.46mg 1.28mg Squid as food
Copper 0.998mg 0.128mg Squid as food
Manganese 0.209mg 0.013mg Squid as food
Selenium 89.6µg 51.7µg Squid as food
Vitamin A 675IU 303IU Squid as food
Vitamin A RAE 203µg 91µg Squid as food
Vitamin C 8.5mg 16.4mg Roe
Vitamin B1 0.017mg 0.277mg Roe
Vitamin B2 1.729mg 0.949mg Squid as food
Vitamin B3 2.189mg 2.192mg Roe
Vitamin B5 0.9mg 1.154mg Roe
Vitamin B6 0.27mg 0.185mg Squid as food
Folate 24µg 92µg Roe
Vitamin B12 5.4µg 11.54µg Roe
Tryptophan 0.364mg 0.375mg Roe
Threonine 1.398mg 1.305mg Squid as food
Isoleucine 1.414mg 1.465mg Roe
Leucine 2.287mg 2.509mg Roe
Lysine 2.427mg 2.179mg Squid as food
Methionine 0.733mg 0.71mg Squid as food
Phenylalanine 1.164mg 1.401mg Roe
Valine 1.419mg 1.676mg Roe
Histidine 0.624mg 0.778mg Roe
Cholesterol 224mg 479mg Squid as food
Saturated Fat 0.236g 1.866g Squid as food
Omega-3 - DHA 0.132g 1.747g Roe
Omega-3 - EPA 0.078g 1.26g Roe
Omega-3 - DPA 0.012g 0.105g Roe
Monounsaturated Fat 0.162g 2.129g Roe
Polyunsaturated fat 0.268g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110%
Squid as food
169%
Roe
Minerals Daily Need Coverage Score
185%
Squid as food
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Squid as food
Squid as food is lower in Cholesterol (difference - 255mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.63g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 27)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $100)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Roe
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.