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  6. Squid vs. Chia seeds

Squid vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between squid and chia seeds

  • Squid is higher in vitamin B12, vitamin B2, and selenium, yet chia seeds are higher in fiber, manganese, magnesium, vitamin B1, calcium, and vitamin B3.
  • Squid covers your daily vitamin B12 needs 225% more than chia seeds.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Squid vs Chia seeds 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
Squid
3
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +40.4%
Contains more SeleniumSelenium +62.3%
Contains more MagnesiumMagnesium +458.3%
Contains more CalciumCalcium +250.6%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1202.9%
~equal in Copper ~0.924mg

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
Squid
6
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +917.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3547.1%
Contains more Vitamin B3Vitamin B3 +303.4%
Contains more FolateFolate +104.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Chia seeds DV% diff.
Vitamin B12 5.4µg 0µg 225%
Polyunsaturated fat 0.268g 23.665g 156%
Fiber 0g 34.4g 138%
Vitamin B2 1.729mg 0.17mg 120%
Manganese 0.209mg 2.723mg 109%
Cholesterol 224mg 0mg 75%
Magnesium 60mg 335mg 65%
Selenium 89.6µg 55.2µg 63%
Vitamin B1 0.017mg 0.62mg 50%
Fats 1.4g 30.74g 45%
Calcium 180mg 631mg 45%
Vitamin B3 2.189mg 8.83mg 42%
Phosphorus 580mg 860mg 40%
Iron 10.84mg 7.72mg 39%
Protein 32.48g 16.54g 32%
Sodium 744mg 16mg 32%
Vitamin A 203µg 23%
Vitamin B6 0.27mg 21%
Vitamin B5 0.9mg 18%
Calories 158kcal 486kcal 16%
Saturated fat 0.236g 3.33g 14%
Carbs 1.64g 42.12g 13%
Zinc 3.46mg 4.58mg 10%
Copper 0.998mg 0.924mg 8%
Vitamin C 8.5mg 1.6mg 8%
Potassium 637mg 407mg 7%
Folate 24µg 49µg 6%
Monounsaturated fat 0.162g 2.309g 5%
Vitamin E 0.5mg 3%
Net carbs 1.64g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.364mg 0.436mg 0%
Threonine 1.398mg 0.709mg 0%
Isoleucine 1.414mg 0.801mg 0%
Leucine 2.287mg 1.371mg 0%
Lysine 2.427mg 0.97mg 0%
Methionine 0.733mg 0.588mg 0%
Phenylalanine 1.164mg 1.016mg 0%
Valine 1.419mg 0.95mg 0%
Histidine 0.624mg 0.531mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.012g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +96.4%
Contains more WaterWater +953.8%
Contains more FatsFats +2095.7%
Contains more CarbsCarbs +2468.3%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1325.3%
Contains more Poly. FatPolyunsaturated fat +8730.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.