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  6. Squid vs. Flax seeds

Squid vs. Flax seeds — In-Depth Nutrition Comparison

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How are squid and flax seeds different?

  • Squid is higher in vitamin B12, vitamin B2, selenium, and iron; however, flax seeds are richer in vitamin B1, fiber, manganese, and magnesium.
  • Daily need coverage for vitamin B12 for squid is 225% higher.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, flaxseed are the varieties used in this article.

Infographic

Squid vs Flax 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
2
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more IronIron +89.2%
Contains more SeleniumSelenium +252.8%
Contains more MagnesiumMagnesium +553.3%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +27.6%
Contains more CopperCopper +22.2%
Contains more ZincZinc +25.4%
Contains more PhosphorusPhosphorus +10.7%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1087.6%

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
4
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +1316.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +973.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +9570.6%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg

All nutrients comparison - raw data values

Nutrient Squid Flax seeds DV% diff.
Vitamin B12 5.4µg 0µg 225%
Polyunsaturated fat 0.268g 28.73g 190%
Vitamin B1 0.017mg 1.644mg 136%
Vitamin B2 1.729mg 0.161mg 121%
Selenium 89.6µg 25.4µg 117%
Fiber 0g 27.3g 109%
Manganese 0.209mg 2.482mg 99%
Magnesium 60mg 392mg 79%
Cholesterol 224mg 0mg 75%
Iron 10.84mg 5.73mg 64%
Fats 1.4g 42.16g 63%
Sodium 744mg 30mg 31%
Protein 32.48g 18.29g 28%
Copper 0.998mg 1.22mg 25%
Vitamin A 203µg 0µg 23%
Calories 158kcal 534kcal 19%
Monounsaturated fat 0.162g 7.527g 18%
Saturated fat 0.236g 3.663g 16%
Folate 24µg 87µg 16%
Vitamin B6 0.27mg 0.473mg 16%
Choline 78.7mg 14%
Phosphorus 580mg 642mg 9%
Carbs 1.64g 28.88g 9%
Vitamin C 8.5mg 0.6mg 9%
Zinc 3.46mg 4.34mg 8%
Calcium 180mg 255mg 8%
Vitamin B3 2.189mg 3.08mg 6%
Potassium 637mg 813mg 5%
Vitamin K 4.3µg 4%
Vitamin B5 0.9mg 0.985mg 2%
Vitamin E 0.31mg 2%
Net carbs 1.64g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.364mg 0.297mg 0%
Threonine 1.398mg 0.766mg 0%
Isoleucine 1.414mg 0.896mg 0%
Leucine 2.287mg 1.235mg 0%
Lysine 2.427mg 0.862mg 0%
Methionine 0.733mg 0.37mg 0%
Phenylalanine 1.164mg 0.957mg 0%
Valine 1.419mg 1.072mg 0%
Histidine 0.624mg 0.472mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +77.6%
Contains more WaterWater +778.2%
Contains more FatsFats +2911.4%
Contains more CarbsCarbs +1661%
Contains more OtherOther +10.4%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +4546.3%
Contains more Poly. FatPolyunsaturated fat +10620.1%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.