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

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A recap on differences between Squid as food and Sockeye salmon

  • Squid as food is higher in Iron, Vitamin B2, Copper, Selenium, Phosphorus, and Vitamin B12, yet Sockeye salmon is higher in Vitamin B3, and Vitamin B6.
  • Squid as food covers your daily Iron needs 129% more than Sockeye salmon.
  • Squid as food contains 13 times more Copper than Sockeye salmon. While Squid as food contains 0.998mg of Copper, Sockeye salmon contains only 0.076mg.
  • The amount of Sodium in Sockeye salmon is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Squid as food vs Sockeye salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1984.6%
Contains more Calcium +1536.4%
Contains more Potassium +46.1%
Contains more Magnesium +66.7%
Contains more Copper +1213.2%
Contains more Zinc +529.1%
Contains more Phosphorus +90.2%
Contains less Sodium -87.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 4% 39% 26% 26% 15% 131% 12%
Contains more Iron +1984.6%
Contains more Calcium +1536.4%
Contains more Potassium +46.1%
Contains more Magnesium +66.7%
Contains more Copper +1213.2%
Contains more Zinc +529.1%
Contains more Phosphorus +90.2%
Contains less Sodium -87.6%

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 C +∞%
Contains more Vitamin A +249.7%
Contains more Vitamin B2 +602.8%
Contains more Vitamin B12 +20.8%
Contains more Folate +242.9%
Contains more Vitamin B1 +823.5%
Contains more Vitamin B3 +362.4%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +206.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 20% 501% 40% 57% 190% 77% 191% 559% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +249.7%
Contains more Vitamin B2 +602.8%
Contains more Vitamin B12 +20.8%
Contains more Folate +242.9%
Contains more Vitamin B1 +823.5%
Contains more Vitamin B3 +362.4%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +206.3%

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
137
Sockeye salmon
Mineral Summary Score
167
Squid as food
34
Sockeye 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
159%
Sockeye salmon
Carbohydrates
2%
Squid as food
0%
Sockeye salmon
Fats
6%
Squid as food
26%
Sockeye salmon

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 Sockeye 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 Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 - 0.733g)
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 - $13)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 163mg)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 652mg)
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.

All nutrients comparison - raw data values

Nutrient Squid as food Sockeye salmon Opinion
Calories 158 156 Squid as food
Protein 32.48 26.48 Squid as food
Fats 1.4 5.57 Sockeye salmon
Vitamin C 8.5 0 Squid as food
Carbs 1.64 0 Squid as food
Cholesterol 224 61 Sockeye salmon
Vitamin D 670 Sockeye salmon
Iron 10.84 0.52 Squid as food
Calcium 180 11 Squid as food
Potassium 637 436 Squid as food
Magnesium 60 36 Squid as food
Sugar 0 Squid as food
Fiber 0 0
Copper 0.998 0.076 Squid as food
Zinc 3.46 0.55 Squid as food
Starch 0 Sockeye salmon
Phosphorus 580 305 Squid as food
Sodium 744 92 Sockeye salmon
Vitamin A 675 193 Squid as food
Vitamin E 0.99 Sockeye salmon
Vitamin D 16.7 Sockeye salmon
Vitamin B1 0.017 0.157 Sockeye salmon
Vitamin B2 1.729 0.246 Squid as food
Vitamin B3 2.189 10.123 Sockeye salmon
Vitamin B5 0.9 1.274 Sockeye salmon
Vitamin B6 0.27 0.827 Sockeye salmon
Vitamin B12 5.4 4.47 Squid as food
Vitamin K 0.1 Sockeye salmon
Folate 24 7 Squid as food
Trans Fat 0.023 Squid as food
Saturated Fat 0.236 0.969 Squid as food
Monounsaturated Fat 0.162 1.864 Sockeye salmon
Polyunsaturated fat 0.268 1.327 Sockeye salmon
Tryptophan 0.364 0.335 Squid as food
Threonine 1.398 1.247 Squid as food
Isoleucine 1.414 1.274 Squid as food
Leucine 2.287 2.185 Squid as food
Lysine 2.427 2.574 Sockeye salmon
Methionine 0.733 0.858 Sockeye salmon
Phenylalanine 1.164 1.086 Squid as food
Valine 1.419 1.461 Sockeye salmon
Histidine 0.624 0.711 Sockeye salmon
Fructose 0 Sockeye salmon

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.