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Tuna vs. Squid as food — In-Depth Nutrition Comparison

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Significant differences between Tuna and Squid as food

  • Tuna has more Vitamin B3, Vitamin B6, and Selenium, however, Squid as food is richer in Vitamin B12, Iron, Vitamin B2, Copper, and Phosphorus.
  • Squid as food covers your daily Vitamin B12 needs 127% more than Tuna.
  • Squid as food has 10 times less Vitamin B3 than Tuna. Tuna has 22.07mg of Vitamin B3, while Squid as food has 2.189mg.
  • Tuna contains less Cholesterol.

Specific food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Tuna vs Squid as food 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.
Contains less Sodium -92.7%
Contains more Selenium +20.8%
Contains more Calcium +4400%
Contains more Iron +1078.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +74.2%
Contains more Potassium +20.9%
Contains more Zinc +668.9%
Contains more Copper +2220.9%
Contains more Manganese +1507.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -92.7%
Contains more Selenium +20.8%
Contains more Calcium +4400%
Contains more Iron +1078.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +74.2%
Contains more Potassium +20.9%
Contains more Zinc +668.9%
Contains more Copper +2220.9%
Contains more Manganese +1507.7%

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.
Tuna
6
:
Contains more Vitamin B1 +688.2%
Contains more Vitamin B3 +908.2%
Contains more Vitamin B6 +284.4%
Contains more Vitamin A +938.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1162%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +129.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +688.2%
Contains more Vitamin B3 +908.2%
Contains more Vitamin B6 +284.4%
Contains more Vitamin A +938.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1162%
Contains more Vitamin B5 +169.5%
Contains more Folate +1100%
Contains more Vitamin B12 +129.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.9%
Contains more Protein +11.4%
Contains more Fats +137.3%
Contains more Carbs +∞%
Contains more Other +162.5%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
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 Water +12.9%
Contains more Protein +11.4%
Contains more Fats +137.3%
Contains more Carbs +∞%
Contains more Other +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +17.4%
Contains more Polyunsaturated fat +53.1%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +17.4%
Contains more Polyunsaturated fat +53.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Squid as food
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Tuna Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 29.15g 32.48g Squid as food
Fats 0.59g 1.4g Squid as food
Carbs 0g 1.64g Squid as food
Calories 130kcal 158kcal Squid as food
Calcium 4mg 180mg Squid as food
Iron 0.92mg 10.84mg Squid as food
Magnesium 42mg 60mg Squid as food
Phosphorus 333mg 580mg Squid as food
Potassium 527mg 637mg Squid as food
Sodium 54mg 744mg Tuna
Zinc 0.45mg 3.46mg Squid as food
Copper 0.043mg 0.998mg Squid as food
Manganese 0.013mg 0.209mg Squid as food
Selenium 108.2µg 89.6µg Tuna
Vitamin A 65IU 675IU Squid as food
Vitamin A RAE 22µg 203µg Squid as food
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 0.134mg 0.017mg Tuna
Vitamin B2 0.137mg 1.729mg Squid as food
Vitamin B3 22.07mg 2.189mg Tuna
Vitamin B5 0.334mg 0.9mg Squid as food
Vitamin B6 1.038mg 0.27mg Tuna
Folate 2µg 24µg Squid as food
Vitamin B12 2.35µg 5.4µg Squid as food
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.364mg Squid as food
Threonine 1.224mg 1.398mg Squid as food
Isoleucine 1.287mg 1.414mg Squid as food
Leucine 2.27mg 2.287mg Squid as food
Lysine 2.565mg 2.427mg Tuna
Methionine 0.827mg 0.733mg Tuna
Phenylalanine 1.091mg 1.164mg Squid as food
Valine 1.438mg 1.419mg Tuna
Histidine 0.822mg 0.624mg Tuna
Cholesterol 47mg 224mg Tuna
Trans Fat 0.02g Squid as food
Saturated Fat 0.205g 0.236g Tuna
Omega-3 - DHA 0.105g 0.132g Squid as food
Omega-3 - EPA 0.015g 0.078g Squid as food
Omega-3 - DPA 0.005g 0.012g Squid as food
Monounsaturated Fat 0.138g 0.162g Squid as food
Polyunsaturated fat 0.175g 0.268g Squid as food
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Tuna
110%
Squid as food
Minerals Daily Need Coverage Score
88%
Tuna
185%
Squid as food

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 690mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 177mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.031g)
Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food 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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.