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Whey vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between whey and squid

  • Whey has less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, zinc, and vitamin B6 than squid.
  • Squid covers your daily need for vitamin B12, 213% more than whey.
  • Whey has less sodium.

These are the specific foods used in this comparison Whey, sweet, fluid and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 -92.7%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +283%
Contains more PotassiumPotassium +295.7%
Contains more IronIron +17966.7%
Contains more CopperCopper +24850%
Contains more ZincZinc +2561.5%
Contains more PhosphorusPhosphorus +1160.9%
Contains more ManganeseManganese +20800%
Contains more SeleniumSelenium +4615.8%

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.
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +8400%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +994.3%
Contains more Vitamin B3Vitamin B3 +2858.1%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +771%
Contains more Vitamin B12Vitamin B12 +1828.6%
Contains more FolateFolate +2300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +213.4%
Contains more WaterWater +52.4%
Contains more ProteinProtein +3721.2%
Contains more FatsFats +288.9%
Contains more OtherOther +534%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Squid
2
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 +62%
Contains more Poly. FatPolyunsaturated fat +2336.4%
~equal in Saturated fat ~0.236g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey 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 Whey Squid DV% diff.
Vitamin B12 0.28µg 5.4µg 213%
Selenium 1.9µg 89.6µg 159%
Iron 0.06mg 10.84mg 135%
Vitamin B2 0.158mg 1.729mg 121%
Copper 0.004mg 0.998mg 110%
Phosphorus 46mg 580mg 76%
Cholesterol 2mg 224mg 74%
Protein 0.85g 32.48g 63%
Sodium 54mg 744mg 30%
Zinc 0.13mg 3.46mg 30%
Vitamin A 3µg 203µg 22%
Vitamin B6 0.031mg 0.27mg 18%
Potassium 161mg 637mg 14%
Calcium 47mg 180mg 13%
Vitamin B3 0.074mg 2.189mg 13%
Magnesium 8mg 60mg 12%
Vitamin B5 0.383mg 0.9mg 10%
Vitamin C 0.1mg 8.5mg 9%
Manganese 0.001mg 0.209mg 9%
Calories 27kcal 158kcal 7%
Folate 1µg 24µg 6%
Choline 16mg 3%
Vitamin B1 0.036mg 0.017mg 2%
Fats 0.36g 1.4g 2%
Polyunsaturated fat 0.011g 0.268g 2%
Carbs 5.14g 1.64g 1%
Net carbs 5.14g 1.64g N/A
Sugar 5.14g N/A
Saturated fat 0.23g 0.236g 0%
Monounsaturated fat 0.1g 0.162g 0%
Tryptophan 0.013mg 0.364mg 0%
Threonine 0.054mg 1.398mg 0%
Isoleucine 0.047mg 1.414mg 0%
Leucine 0.078mg 2.287mg 0%
Lysine 0.068mg 2.427mg 0%
Methionine 0.016mg 0.733mg 0%
Phenylalanine 0.027mg 1.164mg 0%
Valine 0.046mg 1.419mg 0%
Histidine 0.016mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
104%
Squid
Minerals Daily Need Coverage Score
8%
Whey
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 222mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.006g)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 43)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3.6)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.