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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
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" chart 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 less Sodium -84.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
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 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 Folate +283.3%
Contains more Vitamin B12 +113.7%
Equal in Vitamin B3 - 2.192
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%
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

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
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
Vitamin A 675IU 303IU Squid as food
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
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
Vitamin K µg µg
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
Trans Fat g g
Saturated Fat 0.236g 1.866g Squid as food
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
195%
Squid as food
172%
Roe
Carbohydrates
2%
Squid as food
2%
Roe
Fats
6%
Squid as food
38%
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.