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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 Calcium +1536.4%
Contains more Iron +1984.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +90.2%
Contains more Potassium +46.1%
Contains more Zinc +529.1%
Contains more Copper +1213.2%
Contains less Sodium -87.6%
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% 20% 26% 131% 39% 12% 15% 26%
Contains more Calcium +1536.4%
Contains more Iron +1984.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +90.2%
Contains more Potassium +46.1%
Contains more Zinc +529.1%
Contains more Copper +1213.2%
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 A +249.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +602.8%
Contains more Folate +242.9%
Contains more Vitamin B12 +20.8%
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 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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +249.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +602.8%
Contains more Folate +242.9%
Contains more Vitamin B12 +20.8%
Contains more Vitamin B1 +823.5%
Contains more Vitamin B3 +362.4%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +206.3%

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 Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Sockeye 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
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

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 contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 652mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 163mg)
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. 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.