Squid vs. Smoked salmon — In-Depth Nutrition Comparison
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What are the main differences between squid and smoked salmon?
- Squid is richer in vitamin B2, iron, selenium, vitamin B12, copper, phosphorus, zinc, and calcium, while smoked salmon is higher in vitamin B3.
- Squid's daily need coverage for vitamin B2 is 125% higher.
- Smoked salmon has 16 times less calcium than squid. Squid has 180mg of calcium, while smoked salmon has 11mg.
- Smoked salmon is lower in cholesterol.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, chinook, smoked types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +1536.4% |
| Contains more PotassiumPotassium | +264% |
| Contains more IronIron | +1175.3% |
| Contains more CopperCopper | +333.9% |
| Contains more ZincZinc | +1016.1% |
| Contains more PhosphorusPhosphorus | +253.7% |
| Contains more ManganeseManganese | +1129.4% |
| Contains more SeleniumSelenium | +176.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +680.8% |
| Contains more Vitamin B2Vitamin B2 | +1611.9% |
| Contains more Vitamin B12Vitamin B12 | +65.6% |
| Contains more FolateFolate | +1100% |
| Contains more Vitamin B1Vitamin B1 | +35.3% |
| Contains more Vitamin B3Vitamin B3 | +115.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
18.28 g
Fats:
4.32 g
Carbs:
0 g
Water:
72 g
Other:
5.4 g
| Contains more ProteinProtein | +77.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +208.6% |
| Contains more WaterWater | +17.8% |
| Contains more OtherOther | +60.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
2.023 g
Polyunsaturated fat:
Poly. Fat
0.995 g
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +1148.8% |
| Contains more Poly. FatPolyunsaturated fat | +271.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 1.729mg | 0.101mg | 125% |
| Iron | 10.84mg | 0.85mg | 125% |
| Selenium | 89.6µg | 32.4µg | 104% |
| Vitamin B12 | 5.4µg | 3.26µg | 89% |
| Vitamin D | 17.1µg | 86% | |
| Vitamin D | 685IU | 86% | |
| Copper | 0.998mg | 0.23mg | 85% |
| Cholesterol | 224mg | 23mg | 67% |
| Phosphorus | 580mg | 164mg | 59% |
| Zinc | 3.46mg | 0.31mg | 29% |
| Protein | 32.48g | 18.28g | 28% |
| Vitamin A | 203µg | 26µg | 20% |
| Calcium | 180mg | 11mg | 17% |
| Vitamin B3 | 2.189mg | 4.72mg | 16% |
| Choline | 89mg | 16% | |
| Potassium | 637mg | 175mg | 14% |
| Magnesium | 60mg | 18mg | 10% |
| Vitamin E | 1.35mg | 9% | |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.017mg | 8% |
| Folate | 24µg | 2µg | 6% |
| Monounsaturated fat | 0.162g | 2.023g | 5% |
| Polyunsaturated fat | 0.268g | 0.995g | 5% |
| Fats | 1.4g | 4.32g | 4% |
| Sodium | 744mg | 672mg | 3% |
| Saturated fat | 0.236g | 0.929g | 3% |
| Calories | 158kcal | 117kcal | 2% |
| Vitamin B6 | 0.27mg | 0.278mg | 1% |
| Vitamin B5 | 0.9mg | 0.87mg | 1% |
| Vitamin B1 | 0.017mg | 0.023mg | 1% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.364mg | 0.205mg | 0% |
| Threonine | 1.398mg | 0.801mg | 0% |
| Isoleucine | 1.414mg | 0.842mg | 0% |
| Leucine | 2.287mg | 1.486mg | 0% |
| Lysine | 2.427mg | 1.679mg | 0% |
| Methionine | 0.733mg | 0.541mg | 0% |
| Phenylalanine | 1.164mg | 0.714mg | 0% |
| Valine | 1.419mg | 0.942mg | 0% |
| Histidine | 0.624mg | 0.538mg | 0% |
| Omega-3 - EPA | 0.078g | 0.183g | N/A |
| Omega-3 - DHA | 0.132g | 0.267g | N/A |
| Omega-3 - DPA | 0.012g | 0.073g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
76%
Minerals Daily Need Coverage Score
185%
49%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 0.693g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid is cheaper (difference - $14)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Smoked salmon is lower in Cholesterol (difference - 201mg)
Which food contains less Sodium?
Smoked salmon contains less Sodium (difference - 72mg)
Which food is richer in vitamins?
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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.