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Salmon vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between salmon and squid?

  • Salmon is richer in vitamin B3 and vitamin B6, while squid is higher in iron, vitamin B2, vitamin B12, copper, selenium, and phosphorus.
  • Squid's daily need coverage for iron is 131% higher.
  • Squid has 4 times less vitamin B3 than salmon. Salmon has 8.045mg of vitamin B3, while squid has 2.189mg.
  • Salmon is lower in cholesterol.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Salmon 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.
Salmon
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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 -91.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +3088.2%
Contains more CopperCopper +1936.7%
Contains more ZincZinc +704.7%
Contains more PhosphorusPhosphorus +130.2%
Contains more ManganeseManganese +1206.3%
Contains more SeleniumSelenium +116.4%

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.
Salmon
Salmon
8
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Squid
Squid
4
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 +1900%
Contains more Vitamin B3Vitamin B3 +267.5%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +139.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.7%
Contains more Vitamin CVitamin C +129.7%
Contains more Vitamin AVitamin A +194.2%
Contains more Vitamin B2Vitamin B2 +1180.7%
Contains more Vitamin B12Vitamin B12 +92.9%

All nutrients comparison - raw data values

Nutrient Salmon Squid DV% diff.
Iron 0.34mg 10.84mg 131%
Vitamin B2 0.135mg 1.729mg 123%
Vitamin B12 2.8µg 5.4µg 108%
Copper 0.049mg 0.998mg 105%
Selenium 41.4µg 89.6µg 88%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Cholesterol 63mg 224mg 54%
Phosphorus 252mg 580mg 47%
Vitamin B3 8.045mg 2.189mg 37%
Sodium 61mg 744mg 30%
Vitamin B6 0.647mg 0.27mg 29%
Polyunsaturated fat 4.553g 0.268g 29%
Zinc 0.43mg 3.46mg 28%
Vitamin B1 0.34mg 0.017mg 27%
Protein 22.1g 32.48g 21%
Fats 12.35g 1.4g 17%
Calcium 15mg 180mg 17%
Choline 90.5mg 16%
Vitamin A 69µg 203µg 15%
Vitamin B5 1.475mg 0.9mg 12%
Saturated fat 2.397g 0.236g 10%
Monounsaturated fat 4.181g 0.162g 10%
Vitamin E 1.14mg 8%
Manganese 0.016mg 0.209mg 8%
Magnesium 30mg 60mg 7%
Potassium 384mg 637mg 7%
Vitamin C 3.7mg 8.5mg 5%
Folate 34µg 24µg 3%
Calories 206kcal 158kcal 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 11g 21g N/A
Calories per 10 g protein 93kcal 49kcal N/A
Weight per 100 calories 49g 63g N/A
Unsaturated / Saturated Fat ratio 3.6 1.8 N/A
Net carbs 0g 1.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0.364mg 0%
Threonine 0.969mg 1.398mg 0%
Isoleucine 1.018mg 1.414mg 0%
Leucine 1.796mg 2.287mg 0%
Lysine 2.03mg 2.427mg 0%
Methionine 0.654mg 0.733mg 0%
Phenylalanine 0.863mg 1.164mg 0%
Valine 1.139mg 1.419mg 0%
Histidine 0.651mg 0.624mg 0%
Omega-3 - EPA 0.69g 0.078g N/A
Omega-3 - DHA 1.457g 0.132g N/A
Omega-3 - DPA 0.17g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +782.1%
Contains more ProteinProtein +47%
Contains more CarbsCarbs +∞%
Contains more OtherOther +320%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 +2480.9%
Contains more Poly. FatPolyunsaturated fat +1598.9%
Contains less Sat. FatSaturated fat -90.2%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.