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Squid vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on differences between squid and turkey meat

  • Squid is higher in vitamin B12, iron, vitamin B2, selenium, copper, and phosphorus, yet turkey meat is higher in vitamin B3 and vitamin B6.
  • Squid covers your daily vitamin B12 needs 183% more than turkey meat.
  • Squid contains 11 times more copper than turkey meat. While squid contains 0.998mg of copper, turkey meat contains only 0.093mg.
  • The amount of sodium in turkey meat is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Squid vs Turkey meat 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
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +894.5%
Contains more CopperCopper +973.1%
Contains more ZincZinc +39.5%
Contains more PhosphorusPhosphorus +160.1%
Contains more ManganeseManganese +1392.9%
Contains more SeleniumSelenium +200.7%
Contains less SodiumSodium -86.2%

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
5
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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1591.7%
Contains more Vitamin B2Vitamin B2 +515.3%
Contains more Vitamin B12Vitamin B12 +429.4%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +337.3%
Contains more Vitamin B6Vitamin B6 +128.1%
~equal in Vitamin B5 ~0.948mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more ProteinProtein +13.8%
Contains more CarbsCarbs +2633.3%
Contains more OtherOther +600%
Contains more FatsFats +427.9%
~equal in Water ~63.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +1534%
Contains more Poly. FatPolyunsaturated fat +690.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Turkey meat DV% diff.
Vitamin B12 5.4µg 1.02µg 183%
Iron 10.84mg 1.09mg 122%
Vitamin B2 1.729mg 0.281mg 111%
Selenium 89.6µg 29.8µg 109%
Copper 0.998mg 0.093mg 101%
Phosphorus 580mg 223mg 51%
Vitamin B3 2.189mg 9.573mg 46%
Cholesterol 224mg 109mg 38%
Sodium 744mg 103mg 28%
Vitamin B6 0.27mg 0.616mg 27%
Vitamin A 203µg 12µg 21%
Calcium 180mg 14mg 17%
Choline 87.4mg 16%
Potassium 637mg 239mg 12%
Polyunsaturated fat 0.268g 2.119g 12%
Zinc 3.46mg 2.48mg 9%
Vitamin C 8.5mg 0mg 9%
Fats 1.4g 7.39g 9%
Saturated fat 0.236g 2.155g 9%
Protein 32.48g 28.55g 8%
Manganese 0.209mg 0.014mg 8%
Magnesium 60mg 30mg 7%
Monounsaturated fat 0.162g 2.647g 6%
Folate 24µg 9µg 4%
Calories 158kcal 189kcal 2%
Vitamin B1 0.017mg 0.045mg 2%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Vitamin B5 0.9mg 0.948mg 1%
Carbs 1.64g 0.06g 1%
Net carbs 1.64g 0.06g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g N/A
Tryptophan 0.364mg 0.291mg 0%
Threonine 1.398mg 1.004mg 0%
Isoleucine 1.414mg 0.796mg 0%
Leucine 2.287mg 1.925mg 0%
Lysine 2.427mg 2.282mg 0%
Methionine 0.733mg 0.724mg 0%
Phenylalanine 1.164mg 0.903mg 0%
Valine 1.419mg 0.902mg 0%
Histidine 0.624mg 0.749mg 0%
Omega-3 - EPA 0.078g 0.008g N/A
Omega-3 - DHA 0.132g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.012g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Squid
50%
Turkey meat
Minerals Daily Need Coverage Score
185%
Squid
46%
Turkey meat

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 115mg)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 641mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.919g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.