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Sturgeon vs. Squid — In-Depth Nutrition Comparison

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The main differences between sturgeon and squid

  • Sturgeon is richer in vitamin B3, yet squid is richer in selenium, vitamin B2, iron, vitamin B12, copper, phosphorus, and zinc.
  • Daily need coverage for selenium for squid is 133% higher.
  • Sturgeon contains 5 times more vitamin B3 than squid. Sturgeon contains 10.1mg of vitamin B3, while squid contains 2.189mg.
  • Sturgeon contains less cholesterol.

Food types used in this article are Fish, sturgeon, mixed species, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Sturgeon vs Squid 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 5.1% 32% 34% 18% 15% 116% 9% 3.9% 88%
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%
Contains less SodiumSodium -90.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +958.8%
Contains more PotassiumPotassium +75%
Contains more IronIron +1104.4%
Contains more CopperCopper +1783%
Contains more ZincZinc +540.7%
Contains more PhosphorusPhosphorus +114%
Contains more ManganeseManganese +596.7%
Contains more SeleniumSelenium +453.1%

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.
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% 88% 13% 194% 20% 21% 189% 52% 53% 313% 0.25% 13% 38%
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%
Contains more Vitamin AVitamin A +29.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B3Vitamin B3 +361.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1821.1%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin B12Vitamin B12 +116%
Contains more FolateFolate +41.2%
~equal in Vitamin B5 ~0.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 70% 4%
Protein: 20.7 g
Fats: 5.18 g
Carbs: 0 g
Water: 69.94 g
Other: 4.18 g
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
Contains more FatsFats +270%
Contains more WaterWater +14.4%
Contains more OtherOther +24.4%
Contains more ProteinProtein +56.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 55% 19%
Saturated fat: Sat. Fat 1.173 g
Monounsaturated fat: Mono. Fat 2.486 g
Polyunsaturated fat: Poly. Fat 0.885 g
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
Contains more Mono. FatMonounsaturated fat +1434.6%
Contains more Poly. FatPolyunsaturated fat +230.2%
Contains less Sat. FatSaturated fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sturgeon Squid DV% diff.
Selenium 16.2µg 89.6µg 133%
Vitamin B2 0.09mg 1.729mg 126%
Iron 0.9mg 10.84mg 124%
Vitamin B12 2.5µg 5.4µg 121%
Copper 0.053mg 0.998mg 105%
Vitamin D 12.9µg 65%
Vitamin D 515IU 64%
Vitamin B3 10.1mg 2.189mg 49%
Cholesterol 77mg 224mg 49%
Phosphorus 271mg 580mg 44%
Sodium 69mg 744mg 29%
Zinc 0.54mg 3.46mg 27%
Protein 20.7g 32.48g 24%
Calcium 17mg 180mg 16%
Choline 70mg 13%
Vitamin C 0mg 8.5mg 9%
Potassium 364mg 637mg 8%
Manganese 0.03mg 0.209mg 8%
Vitamin A 263µg 203µg 7%
Monounsaturated fat 2.486g 0.162g 6%
Fats 5.18g 1.4g 6%
Vitamin B1 0.08mg 0.017mg 5%
Vitamin E 0.63mg 4%
Polyunsaturated fat 0.885g 0.268g 4%
Magnesium 45mg 60mg 4%
Saturated fat 1.173g 0.236g 4%
Vitamin B6 0.23mg 0.27mg 3%
Folate 17µg 24µg 2%
Calories 135kcal 158kcal 1%
Vitamin B5 0.87mg 0.9mg 1%
Carbs 0g 1.64g 1%
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.232mg 0.364mg 0%
Threonine 0.907mg 1.398mg 0%
Isoleucine 0.954mg 1.414mg 0%
Leucine 1.682mg 2.287mg 0%
Lysine 1.901mg 2.427mg 0%
Methionine 0.613mg 0.733mg 0%
Phenylalanine 0.808mg 1.164mg 0%
Valine 1.066mg 1.419mg 0%
Histidine 0.609mg 0.624mg 0%
Omega-3 - EPA 0.249g 0.078g N/A
Omega-3 - DHA 0.119g 0.132g N/A
Omega-3 - DPA 0.058g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sturgeon Squid
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
76%
Sturgeon
104%
Squid
Minerals Daily Need Coverage Score
35%
Sturgeon
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Sturgeon
Sturgeon is lower in Cholesterol (difference - 147mg)
Which food contains less Sodium?
Sturgeon
Sturgeon contains less Sodium (difference - 675mg)
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 - 0.937g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Sturgeon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175148/nutrients
  2. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.