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Sardines vs. Squid — In-Depth Nutrition Comparison

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What are the differences between sardines and squid?

  • Sardines are higher in vitamin B12, calcium, and vitamin B3; however, squid is richer in vitamin B2, iron, copper, selenium, zinc, and vitamin A.
  • Sardines' daily need coverage for vitamin B12 is 148% more.
  • Squid contains 2 times less vitamin B3 than sardines. Sardines contain 5.245mg of vitamin B3, while squid contains 2.189mg.
  • Sardines have less cholesterol.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this article.

Infographic

Sardines vs Squid infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Squid
Squid
8
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 more CalciumCalcium +112.2%
Contains less SodiumSodium -58.7%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +271.2%
Contains more CopperCopper +436.6%
Contains more ZincZinc +164.1%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +93.5%
Contains more SeleniumSelenium +70%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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 +370.6%
Contains more Vitamin B3Vitamin B3 +139.6%
Contains more Vitamin B12Vitamin B12 +65.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +534.4%
Contains more Vitamin B2Vitamin B2 +661.7%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more FolateFolate +140%

All nutrients comparison - raw data values

Nutrient Sardines Squid DV% diff.
Vitamin B12 8.94µg 5.4µg 148%
Vitamin B2 0.227mg 1.729mg 116%
Iron 2.92mg 10.84mg 99%
Copper 0.186mg 0.998mg 90%
Selenium 52.7µg 89.6µg 67%
Polyunsaturated fat 5.148g 0.268g 33%
Cholesterol 142mg 224mg 27%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Calcium 382mg 180mg 20%
Zinc 1.31mg 3.46mg 20%
Sodium 307mg 744mg 19%
Vitamin A 32µg 203µg 19%
Vitamin B3 5.245mg 2.189mg 19%
Protein 24.62g 32.48g 16%
Fats 11.45g 1.4g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Phosphorus 490mg 580mg 13%
Vitamin C 0mg 8.5mg 9%
Monounsaturated fat 3.869g 0.162g 9%
Vitamin B6 0.167mg 0.27mg 8%
Potassium 397mg 637mg 7%
Saturated fat 1.528g 0.236g 6%
Magnesium 39mg 60mg 5%
Vitamin B1 0.08mg 0.017mg 5%
Vitamin B5 0.642mg 0.9mg 5%
Manganese 0.108mg 0.209mg 4%
Folate 10µg 24µg 4%
Calories 208kcal 158kcal 3%
Vitamin K 2.6µg 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 12g 21g N/A
Calories per 10 g protein 84kcal 49kcal N/A
Weight per 100 calories 48g 63g N/A
Unsaturated / Saturated Fat ratio 5.9 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.276mg 0.364mg 0%
Threonine 1.079mg 1.398mg 0%
Isoleucine 1.134mg 1.414mg 0%
Leucine 2.001mg 2.287mg 0%
Lysine 2.26mg 2.427mg 0%
Methionine 0.729mg 0.733mg 0%
Phenylalanine 0.961mg 1.164mg 0%
Valine 1.268mg 1.419mg 0%
Histidine 0.725mg 0.624mg 0%
Omega-3 (EPA) 0.473g 0.078g N/A
Omega-3 (DHA) 0.509g 0.132g N/A
Omega-3 (DPA) 0g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Squid
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 FatsFats +717.9%
Contains more ProteinProtein +31.9%
Contains more CarbsCarbs +∞%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +2288.3%
Contains more Poly. FatPolyunsaturated fat +1820.9%
Contains less Sat. FatSaturated fat -84.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.