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  6. Mussels vs. Squid

Mussels vs. Squid — In-Depth Nutrition Comparison

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The main differences between mussels and squid

  • Mussels is richer in vitamin B12, manganese, and vitamin B1, yet squid is richer in vitamin B2, copper, iron, phosphorus, and protein.
  • Daily need coverage for vitamin B12 for mussels is 775% higher.
  • Mussels contains 33 times more manganese than squid. Mussels contains 6.8mg of manganese, while squid contains 0.209mg.
  • Mussels contains less sodium.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Squid
Squid
7
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 -50.4%
Contains more ManganeseManganese +3153.6%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +137.7%
Contains more IronIron +61.3%
Contains more CopperCopper +569.8%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +103.5%
~equal in Selenium ~89.6µg

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 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Squid
Squid
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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +1664.7%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B12Vitamin B12 +344.4%
Contains more FolateFolate +216.7%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin B2Vitamin B2 +311.7%
Contains more Vitamin B6Vitamin B6 +170%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.9mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mussels Squid DV% diff.
Vitamin B12 24µg 5.4µg 775%
Manganese 6.8mg 0.209mg 287%
Vitamin B2 0.42mg 1.729mg 101%
Copper 0.149mg 0.998mg 94%
Cholesterol 56mg 224mg 56%
Iron 6.72mg 10.84mg 52%
Phosphorus 285mg 580mg 42%
Vitamin B1 0.3mg 0.017mg 24%
Protein 23.8g 32.48g 17%
Sodium 369mg 744mg 16%
Calcium 33mg 180mg 15%
Vitamin B6 0.1mg 0.27mg 13%
Folate 76µg 24µg 13%
Vitamin A 91µg 203µg 12%
Potassium 268mg 637mg 11%
Zinc 2.67mg 3.46mg 7%
Vitamin C 13.6mg 8.5mg 6%
Polyunsaturated fat 1.212g 0.268g 6%
Fats 4.48g 1.4g 5%
Magnesium 37mg 60mg 5%
Vitamin B3 3mg 2.189mg 5%
Saturated fat 0.85g 0.236g 3%
Carbs 7.39g 1.64g 2%
Monounsaturated fat 1.014g 0.162g 2%
Calories 172kcal 158kcal 1%
Vitamin B5 0.95mg 0.9mg 1%
Protein per 100 calories 14g 21g N/A
Calories per 10 g protein 72kcal 49kcal N/A
Weight per 100 calories 58g 63g N/A
Unsaturated / Saturated Fat ratio 2.6 1.8 N/A
Net carbs 7.39g 1.64g N/A
Selenium 89.6µg 89.6µg 0%
Tryptophan 0.267mg 0.364mg 0%
Threonine 1.025mg 1.398mg 0%
Isoleucine 1.036mg 1.414mg 0%
Leucine 1.676mg 2.287mg 0%
Lysine 1.779mg 2.427mg 0%
Methionine 0.537mg 0.733mg 0%
Phenylalanine 0.853mg 1.164mg 0%
Valine 1.04mg 1.419mg 0%
Histidine 0.457mg 0.624mg 0%
Omega-3 (EPA) 0.276g 0.078g N/A
Omega-3 (DHA) 0.506g 0.132g N/A
Omega-3 (DPA) 0.044g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Squid
Squid
1
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 +220%
Contains more CarbsCarbs +350.6%
Contains more ProteinProtein +36.5%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +525.9%
Contains more Poly. FatPolyunsaturated fat +352.2%
Contains less Sat. FatSaturated fat -72.2%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.