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Tuna vs Squid as food - In-Depth Nutrition Comparison

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What are the differences between Tuna and Squid as food?

  • Tuna is higher in Vitamin B12, Vitamin A, and Vitamin B3, however Squid as food is richer in Iron, Vitamin B2, Copper, Selenium, and Phosphorus.
  • Tuna's daily need coverage for Vitamin B12 is 228% more.
  • Squid as food contains 5 times less Vitamin B3 than Tuna. Tuna contains 10.54mg of Vitamin B3, while Squid as food contains 2.189mg.
  • Tuna has less Cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Tuna vs Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
2
:
Contains less Sodium -93.3%
Contains more Iron +727.5%
Contains more Calcium +1700%
Contains more Potassium +97.2%
Contains more Copper +807.3%
Contains more Zinc +349.4%
Contains more Phosphorus +77.9%
Equal in Magnesium - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 54% 57% 43% 333% 95% 249% 98%
Contains less Sodium -93.3%
Contains more Iron +727.5%
Contains more Calcium +1700%
Contains more Potassium +97.2%
Contains more Copper +807.3%
Contains more Zinc +349.4%
Contains more Phosphorus +77.9%
Equal in Magnesium - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
6
:
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%
Contains more Folate +1100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 41% 0% 0% 5% 399% 42% 54% 63% 676% 0% 18%
Contains more Vitamin A +273.3%
Contains more Vitamin B1 +1535.3%
Contains more Vitamin B3 +381.5%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin B12 +101.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +465%
Contains more Folate +1100%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
171
Tuna
110
Squid as food
Mineral Summary Score
41
Tuna
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
179%
Tuna
195%
Squid as food
Carbohydrates
0%
Tuna
2%
Squid as food
Fats
29%
Tuna
6%
Squid as food

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Squid as food
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Squid as food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 175mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 694mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.376g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Tuna Squid as food Opinion
Calories 184 158 Tuna
Protein 29.91 32.48 Squid as food
Fats 6.28 1.4 Tuna
Vitamin C 0 8.5 Squid as food
Carbs 0 1.64 Squid as food
Cholesterol 49 224 Tuna
Vitamin D
Iron 1.31 10.84 Squid as food
Calcium 10 180 Squid as food
Potassium 323 637 Squid as food
Magnesium 64 60 Tuna
Sugar
Fiber 0 0
Copper 0.11 0.998 Squid as food
Zinc 0.77 3.46 Squid as food
Starch
Phosphorus 326 580 Squid as food
Sodium 50 744 Tuna
Vitamin A 2520 675 Tuna
Vitamin E
Vitamin D
Vitamin B1 0.278 0.017 Tuna
Vitamin B2 0.306 1.729 Squid as food
Vitamin B3 10.54 2.189 Tuna
Vitamin B5 1.37 0.9 Tuna
Vitamin B6 0.525 0.27 Tuna
Vitamin B12 10.88 5.4 Tuna
Vitamin K
Folate 2 24 Squid as food
Trans Fat
Saturated Fat 1.612 0.236 Squid as food
Monounsaturated Fat 2.053 0.162 Tuna
Polyunsaturated fat 1.844 0.268 Tuna
Tryptophan 0.335 0.364 Squid as food
Threonine 1.311 1.398 Squid as food
Isoleucine 1.378 1.414 Squid as food
Leucine 2.431 2.287 Tuna
Lysine 2.747 2.427 Tuna
Methionine 0.885 0.733 Tuna
Phenylalanine 1.168 1.164 Tuna
Valine 1.541 1.419 Tuna
Histidine 0.88 0.624 Tuna
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Squid as food - 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.