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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Roe
Contains more Iron +1307.8%
Contains more Calcium +542.9%
Contains more Potassium +125.1%
Contains more Magnesium +130.8%
Contains more Copper +679.7%
Contains more Zinc +170.3%
Contains more Phosphorus +12.6%
Contains less Sodium -84.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +1307.8%
Contains more Calcium +542.9%
Contains more Potassium +125.1%
Contains more Magnesium +130.8%
Contains more Copper +679.7%
Contains more Zinc +170.3%
Contains more Phosphorus +12.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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 Vitamin B12 +113.7%
Contains more Folate +283.3%
Equal in Vitamin B3 - 2.192
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
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 Vitamin B12 +113.7%
Contains more Folate +283.3%
Equal in Vitamin B3 - 2.192

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
110
Squid as food
169
Roe
Mineral Summary Score
167
Squid as food
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
195%
Squid as food
172%
Roe
Carbohydrates
2%
Squid as food
2%
Roe
Fats
6%
Squid as food
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Squid as food Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Squid as food Roe Opinion
Calories 158 204 Roe
Protein 32.48 28.62 Squid as food
Fats 1.4 8.23 Roe
Vitamin C 8.5 16.4 Roe
Carbs 1.64 1.92 Roe
Cholesterol 224 479 Squid as food
Vitamin D
Iron 10.84 0.77 Squid as food
Calcium 180 28 Squid as food
Potassium 637 283 Squid as food
Magnesium 60 26 Squid as food
Sugars
Fiber 0 0
Copper 0.998 0.128 Squid as food
Zinc 3.46 1.28 Squid as food
Starch
Phosphorus 580 515 Squid as food
Sodium 744 117 Roe
Vitamin A 675 303 Squid as food
Vitamin E
Vitamin D
Vitamin B1 0.017 0.277 Roe
Vitamin B2 1.729 0.949 Squid as food
Vitamin B3 2.189 2.192 Roe
Vitamin B5 0.9 1.154 Roe
Vitamin B6 0.27 0.185 Squid as food
Vitamin B12 5.4 11.54 Roe
Vitamin K
Folate 24 92 Roe
Trans Fat
Saturated Fat 0.236 1.866 Squid as food
Monounsaturated Fat 0.162 2.129 Roe
Polyunsaturated fat 0.268 3.404 Roe
Tryptophan 0.364 0.375 Roe
Threonine 1.398 1.305 Squid as food
Isoleucine 1.414 1.465 Roe
Leucine 2.287 2.509 Roe
Lysine 2.427 2.179 Squid as food
Methionine 0.733 0.71 Squid as food
Phenylalanine 1.164 1.401 Roe
Valine 1.419 1.676 Roe
Histidine 0.624 0.778 Roe
Fructose

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 of 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.