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Squid vs. Sea cucumber — In-Depth Nutrition Comparison

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How are squid and sea cucumber different?

  • Squid is higher in iron, vitamin B2, and calcium; however, sea cucumber is richer in vitamin B3.
  • Daily need coverage for iron for squid is 128% higher.
  • Squid contains 6 times more calcium than sea cucumber. While squid contains 180mg of calcium, sea cucumber contains only 30mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Sea cucumber, yane (Alaska Native) are the varieties used in this article.

Infographic

Squid vs Sea cucumber 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 9% 0% 23% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1706.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 13% 217% 60% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +83.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B3Vitamin B3 +46.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
13% 81% 6%
Protein: 13 g
Fats: 0.4 g
Carbs: 0 g
Water: 80.7 g
Other: 5.9 g
Contains more ProteinProtein +149.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32%
Contains more OtherOther +75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid Sea cucumber
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid Sea cucumber DV% diff.
Vitamin B12 5.4µg 225%
Selenium 89.6µg 163%
Iron 10.84mg 0.6mg 128%
Copper 0.998mg 111%
Phosphorus 580mg 83%
Cholesterol 224mg 75%
Vitamin B2 1.729mg 0.94mg 61%
Protein 32.48g 13g 39%
Sodium 744mg 32%
Zinc 3.46mg 31%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Potassium 637mg 19%
Vitamin B5 0.9mg 18%
Calcium 180mg 30mg 15%
Magnesium 60mg 14%
Vitamin C 8.5mg 9%
Manganese 0.209mg 9%
Folate 24µg 6%
Vitamin B3 2.189mg 3.2mg 6%
Calories 158kcal 56kcal 5%
Vitamin B1 0.017mg 0.05mg 3%
Fats 1.4g 0.4g 2%
Polyunsaturated fat 0.268g 2%
Carbs 1.64g 0g 1%
Saturated fat 0.236g 1%
Net carbs 1.64g 0g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Sea cucumber
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Squid
22%
Sea cucumber
Minerals Daily Need Coverage Score
185%
Squid
3%
Sea cucumber

Comparison summary

Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Sea cucumber
Sea cucumber is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Sea cucumber
Sea cucumber contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Sea cucumber
Sea cucumber is lower in Saturated fat (difference - 0.236g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Sea cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167618/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.