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  6. Squid vs. Tuna salad

Squid vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between squid and tuna salad?

  • Squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium; however, tuna salad is richer in vitamin B3.
  • Squid's daily need coverage for vitamin B12 is 175% more.
  • Tuna salad contains 25 times less vitamin B2 than squid. Squid contains 1.729mg of vitamin B2, while tuna salad contains 0.07mg.
  • Tuna salad has less cholesterol.

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

Infographic

Squid vs Tuna salad 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
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +215.8%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +257.9%
Contains more IronIron +984%
Contains more CopperCopper +588.3%
Contains more ZincZinc +517.9%
Contains more PhosphorusPhosphorus +225.8%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +117.5%
Contains less SodiumSodium -46%

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
Squid
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +286.4%
Contains more Vitamin AVitamin A +745.8%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +350%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +82.4%
Contains more Vitamin B3Vitamin B3 +206.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Tuna salad DV% diff.
Vitamin B12 5.4µg 1.2µg 175%
Vitamin B2 1.729mg 0.07mg 128%
Iron 10.84mg 1mg 123%
Copper 0.998mg 0.145mg 95%
Selenium 89.6µg 41.2µg 88%
Cholesterol 224mg 13mg 70%
Phosphorus 580mg 178mg 57%
Protein 32.48g 16.04g 33%
Vitamin B3 2.189mg 6.7mg 28%
Zinc 3.46mg 0.56mg 26%
Polyunsaturated fat 0.268g 4.122g 26%
Vitamin A 203µg 24µg 20%
Calcium 180mg 17mg 16%
Sodium 744mg 402mg 15%
Vitamin B6 0.27mg 0.081mg 15%
Potassium 637mg 178mg 14%
Vitamin B5 0.9mg 0.26mg 13%
Fats 1.4g 9.26g 12%
Magnesium 60mg 19mg 10%
Manganese 0.209mg 0.04mg 7%
Monounsaturated fat 0.162g 2.887g 7%
Vitamin C 8.5mg 2.2mg 7%
Saturated fat 0.236g 1.544g 6%
Folate 24µg 8µg 4%
Carbs 1.64g 9.41g 3%
Calories 158kcal 187kcal 1%
Vitamin B1 0.017mg 0.031mg 1%
Net carbs 1.64g 9.41g N/A
Tryptophan 0.364mg 0.18mg 0%
Threonine 1.398mg 0.701mg 0%
Isoleucine 1.414mg 0.739mg 0%
Leucine 2.287mg 1.293mg 0%
Lysine 2.427mg 1.457mg 0%
Methionine 0.733mg 0.47mg 0%
Phenylalanine 1.164mg 0.626mg 0%
Valine 1.419mg 0.824mg 0%
Histidine 0.624mg 0.467mg 0%
Omega-3 - EPA 0.078g 0.014g N/A
Omega-3 - DHA 0.132g 0.055g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +102.5%
Contains more OtherOther +57.7%
Contains more FatsFats +561.4%
Contains more CarbsCarbs +473.8%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +1682.1%
Contains more Poly. FatPolyunsaturated fat +1438.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.