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Squid as food vs Smoked salmon - In-Depth Nutrition Comparison

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What are the main differences between Squid as food and Smoked salmon?

  • Squid as food has more Vitamin B2, Iron, Selenium, Vitamin B12, Copper, Phosphorus, Zinc, Vitamin A RAE, and Calcium than Smoked salmon.
  • Squid as food's daily need coverage for Vitamin B2 is 125% higher.
  • Smoked salmon has 16 times less Calcium than Squid as food. Squid as food 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

Squid as food vs Smoked salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1536.4%
Contains more Iron +1175.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +253.7%
Contains more Potassium +264%
Contains more Zinc +1016.1%
Contains more Copper +333.9%
Equal in Sodium - 672
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
Contains more Calcium +1536.4%
Contains more Iron +1175.3%
Contains more Magnesium +233.3%
Contains more Phosphorus +253.7%
Contains more Potassium +264%
Contains more Zinc +1016.1%
Contains more Copper +333.9%
Equal in Sodium - 672

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +675.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1611.9%
Contains more Folate +1100%
Contains more Vitamin B12 +65.6%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +115.6%
Equal in Vitamin B5 - 0.87
Equal in Vitamin B6 - 0.278
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +675.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1611.9%
Contains more Folate +1100%
Contains more Vitamin B12 +65.6%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +115.6%
Equal in Vitamin B5 - 0.87
Equal in Vitamin B6 - 0.278

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Smoked salmon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Smoked salmon Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 18.28g Squid as food
Fats 1.4g 4.32g Smoked salmon
Carbs 1.64g 0g Squid as food
Calories 158kcal 117kcal Squid as food
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 11mg Squid as food
Iron 10.84mg 0.85mg Squid as food
Magnesium 60mg 18mg Squid as food
Phosphorus 580mg 164mg Squid as food
Potassium 637mg 175mg Squid as food
Sodium 744mg 672mg Smoked salmon
Zinc 3.46mg 0.31mg Squid as food
Copper 0.998mg 0.23mg Squid as food
Vitamin A 675IU 87IU Squid as food
Vitamin E mg 1.35mg Smoked salmon
Vitamin D IU 685IU Smoked salmon
Vitamin D µg 17.1µg Smoked salmon
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.023mg Smoked salmon
Vitamin B2 1.729mg 0.101mg Squid as food
Vitamin B3 2.189mg 4.72mg Smoked salmon
Vitamin B5 0.9mg 0.87mg Squid as food
Vitamin B6 0.27mg 0.278mg Smoked salmon
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 3.26µg Squid as food
Vitamin K µg 0.1µg Smoked salmon
Tryptophan 0.364mg 0.205mg Squid as food
Threonine 1.398mg 0.801mg Squid as food
Isoleucine 1.414mg 0.842mg Squid as food
Leucine 2.287mg 1.486mg Squid as food
Lysine 2.427mg 1.679mg Squid as food
Methionine 0.733mg 0.541mg Squid as food
Phenylalanine 1.164mg 0.714mg Squid as food
Valine 1.419mg 0.942mg Squid as food
Histidine 0.624mg 0.538mg Squid as food
Cholesterol 224mg 23mg Smoked salmon
Trans Fat g g
Saturated Fat 0.236g 0.929g Squid as food
Monounsaturated Fat 0.162g 2.023g Smoked salmon
Polyunsaturated fat 0.268g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
99
Smoked salmon
Mineral Summary Score
167
Squid as food
38
Smoked salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
110%
Smoked salmon
Carbohydrates
2%
Squid as food
0%
Smoked salmon
Fats
6%
Squid as food
20%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.693g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $14)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Smoked salmon
Smoked salmon contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 201mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.