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Eel vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between eels and squid

  • Eels are higher in vitamin A, yet squid is higher in selenium, vitamin B2, iron, copper, vitamin B12, phosphorus, and calcium.
  • Squid covers your daily selenium needs 148% more than eels.
  • Eels contain 6 times more vitamin A than squid. While eels contain 3787 IU of vitamin A, squid contains only 675 IU.
  • The amount of cholesterol in eels is lower.

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

Infographic

Eel 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.
Eel
Eel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 7.8% 31% 24% 9.7% 57% 119% 8.5% 5.2% 45%
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 -91.3%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +592.3%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +1593.8%
Contains more CopperCopper +3341.4%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +109.4%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +979.5%

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.
Eel
Eel
3
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 6% 0% 379% 0% 46% 12% 84% 17% 18% 361% 0% 13%
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 AVitamin A +460.1%
Contains more Vitamin B1Vitamin B1 +976.5%
Contains more Vitamin B3Vitamin B3 +105%
Contains more Vitamin CVitamin C +372.2%
Contains more Vitamin B2Vitamin B2 +3290.2%
Contains more Vitamin B5Vitamin B5 +221.4%
Contains more Vitamin B6Vitamin B6 +250.6%
Contains more Vitamin B12Vitamin B12 +86.9%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Eel Squid DV% diff.
Selenium 8.3µg 89.6µg 148%
Vitamin B2 0.051mg 1.729mg 129%
Iron 0.64mg 10.84mg 128%
Copper 0.029mg 0.998mg 108%
Vitamin B12 2.89µg 5.4µg 105%
Vitamin A 1137µg 203µg 104%
Phosphorus 277mg 580mg 43%
Sodium 65mg 744mg 30%
Monounsaturated fat 9.218g 0.162g 23%
Fats 14.95g 1.4g 21%
Cholesterol 161mg 224mg 21%
Protein 23.65g 32.48g 18%
Calcium 26mg 180mg 15%
Vitamin B6 0.077mg 0.27mg 15%
Vitamin B1 0.183mg 0.017mg 14%
Vitamin B3 4.487mg 2.189mg 14%
Zinc 2.08mg 3.46mg 13%
Saturated fat 3.023g 0.236g 13%
Vitamin B5 0.28mg 0.9mg 12%
Magnesium 26mg 60mg 8%
Potassium 349mg 637mg 8%
Vitamin C 1.8mg 8.5mg 7%
Manganese 0.04mg 0.209mg 7%
Polyunsaturated fat 1.214g 0.268g 6%
Calories 236kcal 158kcal 4%
Folate 17µg 24µg 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 10g 21g N/A
Calories per 10 g protein 100kcal 49kcal N/A
Weight per 100 calories 42g 63g N/A
Unsaturated / Saturated Fat ratio 3.5 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.265mg 0.364mg 0%
Threonine 1.037mg 1.398mg 0%
Isoleucine 1.09mg 1.414mg 0%
Leucine 1.922mg 2.287mg 0%
Lysine 2.171mg 2.427mg 0%
Methionine 0.7mg 0.733mg 0%
Phenylalanine 0.923mg 1.164mg 0%
Valine 1.218mg 1.419mg 0%
Histidine 0.696mg 0.624mg 0%
Omega-3 - EPA 0.108g 0.078g N/A
Omega-3 - DHA 0.081g 0.132g N/A
Omega-3 - DPA 0.095g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
Eel
1
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 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 FatsFats +967.9%
Contains more ProteinProtein +37.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.8%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eel
Eel
2
22% 69% 9%
Saturated fat: Sat. Fat 3.023 g
Monounsaturated fat: Mono. Fat 9.218 g
Polyunsaturated fat: Poly. Fat 1.214 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 more Mono. FatMonounsaturated fat +5590.1%
Contains more Poly. FatPolyunsaturated fat +353%
Contains less Sat. FatSaturated fat -92.2%

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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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/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.