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Surimi vs. Squid — In-Depth Nutrition Comparison

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How are Surimi and Squid different?

  • Surimi contains less Vitamin B12, Iron, Vitamin B2, Selenium, Copper, Phosphorus, Zinc, and Vitamin A RAE than Squid.
  • Squid covers your daily need of Vitamin B12 158% more than Surimi.
  • Surimi contains less Sodium.

Fish, surimi and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Surimi vs Squid 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.
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 -80.8%
Contains more MagnesiumMagnesium +39.5%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +468.8%
Contains more IronIron +4069.2%
Contains more CopperCopper +3018.8%
Contains more ZincZinc +948.5%
Contains more PhosphorusPhosphorus +105.7%
Contains more ManganeseManganese +1800%
Contains more SeleniumSelenium +218.9%

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.
Surimi
3
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% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
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% 41% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +907.5%
Contains more Vitamin B2Vitamin B2 +8133.3%
Contains more Vitamin B3Vitamin B3 +895%
Contains more Vitamin B5Vitamin B5 +1185.7%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin B12Vitamin B12 +237.5%
Contains more FolateFolate +1100%
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
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
Contains more CarbsCarbs +317.7%
Contains more WaterWater +24.9%
Contains more ProteinProtein +114%
Contains more FatsFats +55.6%
Contains more OtherOther +360.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
2
24% 19% 57%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 less Sat. FatSaturated Fat -19.1%
Contains more Poly. FatPolyunsaturated fat +65.3%
~equal in Monounsaturated Fat ~0.162g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Surimi Squid
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 Surimi Squid Opinion
Calories 99kcal 158kcal Squid
Protein 15.18g 32.48g Squid
Fats 0.9g 1.4g Squid
Vitamin C 0mg 8.5mg Squid
Net carbs 6.85g 1.64g Surimi
Carbs 6.85g 1.64g Surimi
Cholesterol 30mg 224mg Surimi
Magnesium 43mg 60mg Squid
Calcium 9mg 180mg Squid
Potassium 112mg 637mg Squid
Iron 0.26mg 10.84mg Squid
Copper 0.032mg 0.998mg Squid
Zinc 0.33mg 3.46mg Squid
Phosphorus 282mg 580mg Squid
Sodium 143mg 744mg Surimi
Vitamin A 67IU 675IU Squid
Vitamin A RAE 20µg 203µg Squid
Vitamin E 0.63mg Surimi
Manganese 0.011mg 0.209mg Squid
Selenium 28.1µg 89.6µg Squid
Vitamin B1 0.02mg 0.017mg Surimi
Vitamin B2 0.021mg 1.729mg Squid
Vitamin B3 0.22mg 2.189mg Squid
Vitamin B5 0.07mg 0.9mg Squid
Vitamin B6 0.03mg 0.27mg Squid
Vitamin B12 1.6µg 5.4µg Squid
Vitamin K 0.1µg Surimi
Folate 2µg 24µg Squid
Saturated Fat 0.191g 0.236g Surimi
Monounsaturated Fat 0.149g 0.162g Squid
Polyunsaturated fat 0.443g 0.268g Surimi
Tryptophan 0.092mg 0.364mg Squid
Threonine 0.734mg 1.398mg Squid
Isoleucine 0.709mg 1.414mg Squid
Leucine 1.202mg 2.287mg Squid
Lysine 1.387mg 2.427mg Squid
Methionine 0.515mg 0.733mg Squid
Phenylalanine 0.595mg 1.164mg Squid
Valine 0.77mg 1.419mg Squid
Histidine 0.35mg 0.624mg Squid
Omega-3 - EPA 0.157g 0.078g Surimi
Omega-3 - DHA 0.241g 0.132g Surimi
Omega-3 - DPA 0.014g 0.012g Surimi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
102%
Squid
Minerals Daily Need Coverage Score
37%
Surimi
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 194mg)
Which food contains less Sodium?
Surimi
Surimi contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid
Squid is cheaper (difference - $4)
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.