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  6. Halibut vs. Squid

Halibut vs. Squid — In-Depth Nutrition Comparison

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A recap on the differences between halibut and squid

  • Squid is higher than halibut in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 185% more than halibut.
  • The amount of cholesterol in halibut is lower.

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

Infographic

Halibut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
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 -86.2%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +85.2%
Contains more IronIron +1175.3%
Contains more CopperCopper +2526.3%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +176.2%
Contains more ManganeseManganese +1293.3%
Contains more SeleniumSelenium +91.5%

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.
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% 0% 6% 0% 18% 24% 36% 17% 112% 120% 0% 0.75%
Squid
Squid
7
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 B1Vitamin B1 +329.4%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1027.8%
Contains more Vitamin B2Vitamin B2 +1578.6%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +212.5%
Contains more Vitamin B12Vitamin B12 +462.5%
Contains more FolateFolate +2300%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Halibut Squid DV% diff.
Vitamin B12 0.96µg 5.4µg 185%
Iron 0.85mg 10.84mg 125%
Vitamin B2 0.103mg 1.729mg 125%
Copper 0.038mg 0.998mg 107%
Selenium 46.8µg 89.6µg 78%
Cholesterol 59mg 224mg 55%
Phosphorus 210mg 580mg 53%
Protein 18.42g 32.48g 28%
Sodium 103mg 744mg 28%
Zinc 0.51mg 3.46mg 27%
Monounsaturated fat 10.742g 0.162g 26%
Fats 17.74g 1.4g 25%
Vitamin A 18µg 203µg 21%
Calcium 4mg 180mg 18%
Vitamin B6 0.485mg 0.27mg 17%
Saturated fat 3.102g 0.236g 13%
Vitamin B5 0.288mg 0.9mg 12%
Polyunsaturated fat 1.753g 0.268g 10%
Vitamin C 0mg 8.5mg 9%
Potassium 344mg 637mg 9%
Manganese 0.015mg 0.209mg 8%
Magnesium 33mg 60mg 6%
Folate 1µg 24µg 6%
Vitamin B1 0.073mg 0.017mg 5%
Calories 239kcal 158kcal 4%
Vitamin B3 1.923mg 2.189mg 2%
Carbs 0g 1.64g 1%
Protein per 100 calories 7.7g 21g N/A
Calories per 10 g protein 130kcal 49kcal N/A
Weight per 100 calories 42g 63g N/A
Unsaturated / Saturated Fat ratio 4 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.206mg 0.364mg 0%
Threonine 0.808mg 1.398mg 0%
Isoleucine 0.849mg 1.414mg 0%
Leucine 1.497mg 2.287mg 0%
Lysine 1.692mg 2.427mg 0%
Methionine 0.545mg 0.733mg 0%
Phenylalanine 0.719mg 1.164mg 0%
Valine 0.949mg 1.419mg 0%
Histidine 0.542mg 0.624mg 0%
Omega-3 - EPA 0.674g 0.078g N/A
Omega-3 - DHA 0.504g 0.132g N/A
Omega-3 - DPA 0.114g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 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 +1167.1%
Contains more ProteinProtein +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.4%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 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 +6530.9%
Contains more Poly. FatPolyunsaturated fat +554.1%
Contains less Sat. FatSaturated fat -92.4%

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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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.