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  6. Roe vs. Squid

Roe vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between roe and squid?

  • Roe is richer in vitamin B12, vitamin B1, and folate, while squid is higher in iron, copper, selenium, vitamin B2, and zinc.
  • Roe's daily need coverage for vitamin B12 is 256% higher.
  • Squid has 16 times less vitamin B1 than roe. Roe has 0.277mg of vitamin B1, while squid has 0.017mg.
  • Squid is lower in cholesterol.

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

Infographic

Roe 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.
Roe
Roe
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 -84.3%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +542.9%
Contains more PotassiumPotassium +125.1%
Contains more IronIron +1307.8%
Contains more CopperCopper +679.7%
Contains more ZincZinc +170.3%
Contains more PhosphorusPhosphorus +12.6%
Contains more ManganeseManganese +1507.7%
Contains more SeleniumSelenium +73.3%

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.
Roe
Roe
5
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
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 +92.9%
Contains more Vitamin B1Vitamin B1 +1529.4%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B12Vitamin B12 +113.7%
Contains more FolateFolate +283.3%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin B2Vitamin B2 +82.2%
Contains more Vitamin B6Vitamin B6 +45.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~2.189mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Squid DV% diff.
Vitamin B12 11.54µg 5.4µg 256%
Iron 0.77mg 10.84mg 126%
Copper 0.128mg 0.998mg 97%
Cholesterol 479mg 224mg 85%
Selenium 51.7µg 89.6µg 69%
Vitamin B2 0.949mg 1.729mg 60%
Sodium 117mg 744mg 27%
Vitamin B1 0.277mg 0.017mg 22%
Polyunsaturated fat 3.404g 0.268g 21%
Zinc 1.28mg 3.46mg 20%
Folate 92µg 24µg 17%
Calcium 28mg 180mg 15%
Vitamin A 91µg 203µg 12%
Fats 8.23g 1.4g 11%
Potassium 283mg 637mg 10%
Vitamin C 16.4mg 8.5mg 9%
Phosphorus 515mg 580mg 9%
Manganese 0.013mg 0.209mg 9%
Protein 28.62g 32.48g 8%
Magnesium 26mg 60mg 8%
Vitamin B6 0.185mg 0.27mg 7%
Saturated fat 1.866g 0.236g 7%
Vitamin B5 1.154mg 0.9mg 5%
Monounsaturated fat 2.129g 0.162g 5%
Calories 204kcal 158kcal 2%
Protein per 100 calories 14g 21g N/A
Calories per 10 g protein 71kcal 49kcal N/A
Weight per 100 calories 49g 63g N/A
Unsaturated / Saturated Fat ratio 3 1.8 N/A
Net carbs 1.92g 1.64g N/A
Carbs 1.92g 1.64g 0%
Vitamin B3 2.192mg 2.189mg 0%
Tryptophan 0.375mg 0.364mg 0%
Threonine 1.305mg 1.398mg 0%
Isoleucine 1.465mg 1.414mg 0%
Leucine 2.509mg 2.287mg 0%
Lysine 2.179mg 2.427mg 0%
Methionine 0.71mg 0.733mg 0%
Phenylalanine 1.401mg 1.164mg 0%
Valine 1.676mg 1.419mg 0%
Histidine 0.778mg 0.624mg 0%
Omega-3 - EPA 1.26g 0.078g N/A
Omega-3 - DHA 1.747g 0.132g N/A
Omega-3 - DPA 0.105g 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +487.9%
Contains more CarbsCarbs +17.1%
Contains more ProteinProtein +13.5%
Contains more OtherOther +29.2%
~equal in Water ~61.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +1214.2%
Contains more Poly. FatPolyunsaturated fat +1170.1%
Contains less Sat. FatSaturated fat -87.4%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.