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Squid vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between squid and whey

  • Whey has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than squid.
  • Squid covers your daily need for vitamin B12, 213% more than whey.
  • Squid has 250 times more copper than whey. While squid has 0.998mg of copper, whey has only 0.004mg.
  • Whey has less cholesterol.

These are the specific foods used in this comparison Mollusks, cuttlefish, mixed species, cooked, moist heat and Whey, sweet, fluid.

Infographic

Squid vs Whey 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%
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +283%
Contains more PotassiumPotassium +295.7%
Contains more IronIron +17966.7%
Contains more CopperCopper +24850%
Contains more ZincZinc +2561.5%
Contains more PhosphorusPhosphorus +1160.9%
Contains more ManganeseManganese +20800%
Contains more SeleniumSelenium +4615.8%
Contains less SodiumSodium -92.7%

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
8
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%
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +994.3%
Contains more Vitamin B3Vitamin B3 +2858.1%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +771%
Contains more Vitamin B12Vitamin B12 +1828.6%
Contains more FolateFolate +2300%
Contains more Vitamin B1Vitamin B1 +111.8%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~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
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +3721.2%
Contains more FatsFats +288.9%
Contains more OtherOther +534%
Contains more CarbsCarbs +213.4%
Contains more WaterWater +52.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +2336.4%
~equal in Saturated fat ~0.23g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Whey DV% diff.
Vitamin B12 5.4µg 0.28µg 213%
Selenium 89.6µg 1.9µg 159%
Iron 10.84mg 0.06mg 135%
Vitamin B2 1.729mg 0.158mg 121%
Copper 0.998mg 0.004mg 110%
Phosphorus 580mg 46mg 76%
Cholesterol 224mg 2mg 74%
Protein 32.48g 0.85g 63%
Sodium 744mg 54mg 30%
Zinc 3.46mg 0.13mg 30%
Vitamin A 203µg 3µg 22%
Vitamin B6 0.27mg 0.031mg 18%
Potassium 637mg 161mg 14%
Calcium 180mg 47mg 13%
Vitamin B3 2.189mg 0.074mg 13%
Magnesium 60mg 8mg 12%
Vitamin B5 0.9mg 0.383mg 10%
Vitamin C 8.5mg 0.1mg 9%
Manganese 0.209mg 0.001mg 9%
Calories 158kcal 27kcal 7%
Folate 24µg 1µg 6%
Choline 16mg 3%
Vitamin B1 0.017mg 0.036mg 2%
Fats 1.4g 0.36g 2%
Polyunsaturated fat 0.268g 0.011g 2%
Carbs 1.64g 5.14g 1%
Net carbs 1.64g 5.14g N/A
Sugar 5.14g N/A
Saturated fat 0.236g 0.23g 0%
Monounsaturated fat 0.162g 0.1g 0%
Tryptophan 0.364mg 0.013mg 0%
Threonine 1.398mg 0.054mg 0%
Isoleucine 1.414mg 0.047mg 0%
Leucine 2.287mg 0.078mg 0%
Lysine 2.427mg 0.068mg 0%
Methionine 0.733mg 0.016mg 0%
Phenylalanine 1.164mg 0.027mg 0%
Valine 1.419mg 0.046mg 0%
Histidine 0.624mg 0.016mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid Whey
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
9%
Whey
Minerals Daily Need Coverage Score
185%
Squid
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 222mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.006g)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 43)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3.6)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.