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Squid vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between squid and seaweed

  • Squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and vitamin B6, yet seaweed is richer in folate.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seaweed, kelp, raw.

Infographic

Squid vs Seaweed 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
6
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +615.7%
Contains more IronIron +280.4%
Contains more CopperCopper +667.7%
Contains more ZincZinc +181.3%
Contains more PhosphorusPhosphorus +1281%
Contains more SeleniumSelenium +12700%
Contains more MagnesiumMagnesium +101.7%
Contains less SodiumSodium -68.7%
~equal in Calcium ~168mg
~equal in Manganese ~0.2mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +3283.3%
Contains more Vitamin B2Vitamin B2 +1052.7%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +13400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1833.3%
Contains more FatsFats +150%
Contains more CarbsCarbs +483.5%
Contains more WaterWater +33.5%
Contains more OtherOther +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
3
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +65.3%
Contains more Poly. FatPolyunsaturated fat +470.2%
~equal in Saturated fat ~0.247g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Seaweed DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 0.7µg 162%
Vitamin B2 1.729mg 0.15mg 121%
Iron 10.84mg 2.85mg 100%
Copper 0.998mg 0.13mg 96%
Phosphorus 580mg 42mg 77%
Cholesterol 224mg 0mg 75%
Protein 32.48g 1.68g 62%
Vitamin K 66µg 55%
Folate 24µg 180µg 39%
Sodium 744mg 233mg 22%
Vitamin A 203µg 6µg 22%
Vitamin B6 0.27mg 0.002mg 21%
Zinc 3.46mg 1.23mg 20%
Potassium 637mg 89mg 16%
Magnesium 60mg 121mg 15%
Vitamin B3 2.189mg 0.47mg 11%
Calories 158kcal 43kcal 6%
Vitamin E 0.87mg 6%
Vitamin C 8.5mg 3mg 6%
Fiber 0g 1.3g 5%
Vitamin B5 0.9mg 0.642mg 5%
Vitamin B1 0.017mg 0.05mg 3%
Carbs 1.64g 9.57g 3%
Choline 12.8mg 2%
Polyunsaturated fat 0.268g 0.047g 1%
Calcium 180mg 168mg 1%
Fats 1.4g 0.56g 1%
Net carbs 1.64g 8.27g N/A
Sugar 0.6g N/A
Manganese 0.209mg 0.2mg 0%
Saturated fat 0.236g 0.247g 0%
Monounsaturated fat 0.162g 0.098g 0%
Tryptophan 0.364mg 0.048mg 0%
Threonine 1.398mg 0.055mg 0%
Isoleucine 1.414mg 0.076mg 0%
Leucine 2.287mg 0.083mg 0%
Lysine 2.427mg 0.082mg 0%
Methionine 0.733mg 0.025mg 0%
Phenylalanine 1.164mg 0.043mg 0%
Valine 1.419mg 0.072mg 0%
Histidine 0.624mg 0.024mg 0%
Omega-3 - EPA 0.078g 0.004g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
33%
Seaweed
Minerals Daily Need Coverage Score
185%
Squid
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.011g)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 511mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.