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Cod vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between cod and squid

  • Squid is higher than cod in vitamin B12, iron, vitamin B2, copper, selenium, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 181% more than cod.
  • The amount of cholesterol in cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cod 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Squid
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 -89.5%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +2112.2%
Contains more CopperCopper +2672.2%
Contains more ZincZinc +496.6%
Contains more PhosphorusPhosphorus +320.3%
Contains more ManganeseManganese +945%
Contains more SeleniumSelenium +138.3%

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.
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Squid
Squid
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +1350%
Contains more Vitamin B2Vitamin B2 +2088.6%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +414.3%
Contains more FolateFolate +200%
~equal in Vitamin B6 ~0.27mg

All nutrients comparison - raw data values

Nutrient Cod Squid DV% diff.
Vitamin B12 1.05µg 5.4µg 181%
Iron 0.49mg 10.84mg 129%
Vitamin B2 0.079mg 1.729mg 127%
Copper 0.036mg 0.998mg 107%
Selenium 37.6µg 89.6µg 95%
Phosphorus 138mg 580mg 63%
Cholesterol 55mg 224mg 56%
Sodium 78mg 744mg 29%
Zinc 0.58mg 3.46mg 26%
Vitamin A 14µg 203µg 21%
Protein 22.83g 32.48g 19%
Calcium 14mg 180mg 17%
Choline 83.7mg 15%
Vitamin B5 0.18mg 0.9mg 14%
Potassium 244mg 637mg 12%
Vitamin C 1mg 8.5mg 8%
Manganese 0.02mg 0.209mg 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Vitamin B1 0.088mg 0.017mg 6%
Vitamin E 0.81mg 5%
Magnesium 42mg 60mg 4%
Folate 8µg 24µg 4%
Calories 105kcal 158kcal 3%
Vitamin B3 2.513mg 2.189mg 2%
Fats 0.86g 1.4g 1%
Carbs 0g 1.64g 1%
Vitamin B6 0.283mg 0.27mg 1%
Protein per 100 calories 22g 21g N/A
Calories per 10 g protein 46kcal 49kcal N/A
Weight per 100 calories 95g 63g N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.168g 0.236g 0%
Monounsaturated fat 0.124g 0.162g 0%
Polyunsaturated fat 0.292g 0.268g 0%
Tryptophan 0.256mg 0.364mg 0%
Threonine 1.001mg 1.398mg 0%
Isoleucine 1.052mg 1.414mg 0%
Leucine 1.856mg 2.287mg 0%
Lysine 2.097mg 2.427mg 0%
Methionine 0.676mg 0.733mg 0%
Phenylalanine 0.891mg 1.164mg 0%
Valine 1.176mg 1.419mg 0%
Histidine 0.672mg 0.624mg 0%
Omega-3 - EPA 0.004g 0.078g N/A
Omega-3 - DHA 0.154g 0.132g N/A
Omega-3 - DPA 0.013g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Squid
Squid
4
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 WaterWater +24.2%
Contains more ProteinProtein +42.3%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +761.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Squid
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 -28.8%
Contains more Mono. FatMonounsaturated fat +30.6%
~equal in Polyunsaturated fat ~0.268g

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.