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Squid as food vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Squid as food and Tuna?

  • Squid as food is higher in Iron, Vitamin B2, Copper, Selenium, and Phosphorus, however, Tuna is richer in Vitamin B12, Vitamin A RAE, and Vitamin B3.
  • Tuna's daily need coverage for Vitamin B12 is 228% more.
  • Tuna contains 15 times less Sodium than Squid as food. Squid as food contains 744mg of Sodium, while Tuna contains 50mg.

We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

Infographic

Squid as food vs Tuna 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 as food
Squid as food
8
:
2
Tuna
Tuna
Contains more Calcium +1700%
Contains more Iron +727.5%
Contains more Phosphorus +77.9%
Contains more Potassium +97.2%
Contains more Zinc +349.4%
Contains more Copper +807.3%
Contains more Manganese +945%
Contains more Selenium +91.5%
Contains less Sodium -93.3%
Equal in Magnesium - 64
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +1700%
Contains more Iron +727.5%
Contains more Phosphorus +77.9%
Contains more Potassium +97.2%
Contains more Zinc +349.4%
Contains more Copper +807.3%
Contains more Manganese +945%
Contains more Selenium +91.5%
Contains less Sodium -93.3%
Equal in Magnesium - 64

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 as food
Squid as food
3
:
6
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%
Contains more Folate +1100%
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%
Squid as food
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%
Contains more Folate +1100%
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Tuna
Tuna
Contains more Carbs +∞%
Contains more Fats +348.6%
Contains more Other +40.5%
Equal in Protein - 29.91
Equal in Water - 59.09
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Fats +348.6%
Contains more Other +40.5%
Equal in Protein - 29.91
Equal in Water - 59.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Tuna
Tuna
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +1167.3%
Contains more Polyunsaturated fat +588.1%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +1167.3%
Contains more Polyunsaturated fat +588.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Tuna
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Tuna Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 29.91g Squid as food
Fats 1.4g 6.28g Tuna
Carbs 1.64g 0g Squid as food
Calories 158kcal 184kcal Tuna
Calcium 180mg 10mg Squid as food
Iron 10.84mg 1.31mg Squid as food
Magnesium 60mg 64mg Tuna
Phosphorus 580mg 326mg Squid as food
Potassium 637mg 323mg Squid as food
Sodium 744mg 50mg Tuna
Zinc 3.46mg 0.77mg Squid as food
Copper 0.998mg 0.11mg Squid as food
Manganese 0.209mg 0.02mg Squid as food
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 2520IU Tuna
Vitamin A RAE 203µg 757µg Tuna
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.278mg Tuna
Vitamin B2 1.729mg 0.306mg Squid as food
Vitamin B3 2.189mg 10.54mg Tuna
Vitamin B5 0.9mg 1.37mg Tuna
Vitamin B6 0.27mg 0.525mg Tuna
Folate 24µg 2µg Squid as food
Vitamin B12 5.4µg 10.88µg Tuna
Tryptophan 0.364mg 0.335mg Squid as food
Threonine 1.398mg 1.311mg Squid as food
Isoleucine 1.414mg 1.378mg Squid as food
Leucine 2.287mg 2.431mg Tuna
Lysine 2.427mg 2.747mg Tuna
Methionine 0.733mg 0.885mg Tuna
Phenylalanine 1.164mg 1.168mg Tuna
Valine 1.419mg 1.541mg Tuna
Histidine 0.624mg 0.88mg Tuna
Cholesterol 224mg 49mg Tuna
Saturated Fat 0.236g 1.612g Squid as food
Omega-3 - DHA 0.132g 1.141g Tuna
Omega-3 - EPA 0.078g 0.363g Tuna
Omega-3 - DPA 0.012g 0.16g Tuna
Monounsaturated Fat 0.162g 2.053g Tuna
Polyunsaturated fat 0.268g 1.844g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Squid as food
171%
Tuna
Minerals Daily Need Coverage Score
185%
Squid as food
59%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 694mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 175mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.376g)
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 - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.