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Squid vs. Yolk — In-Depth Nutrition Comparison

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The main differences between squid and yolk

  • Squid is richer in vitamin B12, copper, iron, vitamin B2, and selenium, yet yolk is richer in vitamin B5 and folate.
  • Daily need coverage for cholesterol for yolk is 287% higher.
  • Squid contains 16 times more sodium than yolk. Squid contains 744mg of sodium, while yolk contains 48mg.

Food types used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Egg, yolk, raw, fresh.

Infographic

Squid vs Yolk 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" 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%
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +39.5%
Contains more PotassiumPotassium +484.4%
Contains more IronIron +297.1%
Contains more CopperCopper +1196.1%
Contains more ZincZinc +50.4%
Contains more PhosphorusPhosphorus +48.7%
Contains more ManganeseManganese +280%
Contains more SeleniumSelenium +60%
Contains less SodiumSodium -93.5%

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
4
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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +227.5%
Contains more Vitamin B3Vitamin B3 +9020.8%
Contains more Vitamin B12Vitamin B12 +176.9%
Contains more Vitamin AVitamin A +87.7%
Contains more Vitamin B1Vitamin B1 +935.3%
Contains more Vitamin B5Vitamin B5 +232.2%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more FolateFolate +508.3%

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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +104.8%
Contains more WaterWater +16.8%
Contains more OtherOther +97.6%
Contains more FatsFats +1795.7%
Contains more CarbsCarbs +118.9%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +7145.7%
Contains more Poly. FatPolyunsaturated fat +1468.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Yolk DV% diff.
Cholesterol 224mg 1085mg 287%
Choline 820.2mg 149%
Vitamin B12 5.4µg 1.95µg 144%
Copper 0.998mg 0.077mg 102%
Iron 10.84mg 2.73mg 101%
Vitamin B2 1.729mg 0.528mg 92%
Selenium 89.6µg 56µg 61%
Vitamin B5 0.9mg 2.99mg 42%
Saturated fat 0.236g 9.551g 42%
Fats 1.4g 26.54g 39%
Protein 32.48g 15.86g 33%
Folate 24µg 146µg 31%
Sodium 744mg 48mg 30%
Monounsaturated fat 0.162g 11.738g 29%
Phosphorus 580mg 390mg 27%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Polyunsaturated fat 0.268g 4.204g 26%
Vitamin A 203µg 381µg 20%
Vitamin E 2.58mg 17%
Potassium 637mg 109mg 16%
Vitamin B3 2.189mg 0.024mg 14%
Vitamin B1 0.017mg 0.176mg 13%
Magnesium 60mg 5mg 13%
Zinc 3.46mg 2.3mg 11%
Vitamin C 8.5mg 0mg 9%
Calories 158kcal 322kcal 8%
Manganese 0.209mg 0.055mg 7%
Vitamin B6 0.27mg 0.35mg 6%
Calcium 180mg 129mg 5%
Vitamin K 0.7µg 1%
Carbs 1.64g 3.59g 1%
Net carbs 1.64g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.364mg 0.177mg 0%
Threonine 1.398mg 0.687mg 0%
Isoleucine 1.414mg 0.866mg 0%
Leucine 2.287mg 1.399mg 0%
Lysine 2.427mg 1.217mg 0%
Methionine 0.733mg 0.378mg 0%
Phenylalanine 1.164mg 0.681mg 0%
Valine 1.419mg 0.949mg 0%
Histidine 0.624mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.078g 0.011g N/A
Omega-3 - DHA 0.132g 0.114g 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 Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
185%
Squid
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 696mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Squid
Squid is lower in Cholesterol (difference - 861mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 9.315g)
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 - $1)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.