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Squid vs. Abalone — In-Depth Nutrition Comparison

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A recap on the differences between squid and abalone

  • Squid is higher in vitamin B12, vitamin B2, iron, copper, selenium, phosphorus, and zinc, yet abalone is higher in vitamin B5 and vitamin B1.
  • Squid covers your daily vitamin B12 needs 196% more than abalone.
  • Squid contains 13 times more vitamin B2 than abalone. While squid contains 1.729mg of vitamin B2, abalone contains only 0.13mg.
  • The amount of cholesterol in abalone is lower.

Food varieties used in this article are Mollusks, cuttlefish, mixed species, cooked, moist heat and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Squid vs Abalone 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more CalciumCalcium +386.5%
Contains more PotassiumPotassium +124.3%
Contains more IronIron +185.3%
Contains more CopperCopper +337.7%
Contains more ZincZinc +264.2%
Contains more PhosphorusPhosphorus +167.3%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +73%
Contains less SodiumSodium -20.6%
~equal in Magnesium ~56mg

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.
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%
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 6% 0% 0.67% 0% 55% 30% 36% 172% 35% 86% 0% 11%
Contains more Vitamin CVitamin C +372.2%
Contains more Vitamin AVitamin A +10050%
Contains more Vitamin B2Vitamin B2 +1230%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +682.6%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +1194.1%
Contains more Vitamin B5Vitamin B5 +218.9%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Squid Abalone DV% diff.
Vitamin B12 5.4µg 0.69µg 196%
Vitamin B2 1.729mg 0.13mg 123%
Iron 10.84mg 3.8mg 88%
Copper 0.998mg 0.228mg 86%
Selenium 89.6µg 51.8µg 69%
Phosphorus 580mg 217mg 52%
Cholesterol 224mg 94mg 43%
Vitamin B5 0.9mg 2.87mg 39%
Protein 32.48g 19.63g 26%
Zinc 3.46mg 0.95mg 23%
Vitamin A 203µg 2µg 22%
Vitamin B1 0.017mg 0.22mg 17%
Calcium 180mg 37mg 14%
Potassium 637mg 284mg 10%
Vitamin B6 0.27mg 0.15mg 9%
Polyunsaturated fat 0.268g 1.676g 9%
Fats 1.4g 6.78g 8%
Vitamin C 8.5mg 1.8mg 7%
Sodium 744mg 591mg 7%
Manganese 0.209mg 0.07mg 6%
Saturated fat 0.236g 1.646g 6%
Monounsaturated fat 0.162g 2.741g 6%
Carbs 1.64g 11.05g 3%
Folate 24µg 14µg 3%
Calories 158kcal 189kcal 2%
Vitamin B3 2.189mg 1.9mg 2%
Magnesium 60mg 56mg 1%
Protein per 100 calories 21g 10g N/A
Calories per 10 g protein 49kcal 96kcal N/A
Weight per 100 calories 63g 53g N/A
Unsaturated / Saturated Fat ratio 1.8 2.7 N/A
Net carbs 1.64g 11.05g N/A
Tryptophan 0.364mg 0.224mg 0%
Threonine 1.398mg 0.838mg 0%
Isoleucine 1.414mg 0.854mg 0%
Leucine 2.287mg 1.386mg 0%
Lysine 2.427mg 1.433mg 0%
Methionine 0.733mg 0.441mg 0%
Phenylalanine 1.164mg 0.715mg 0%
Valine 1.419mg 0.86mg 0%
Histidine 0.624mg 0.378mg 0%
Omega-3 - EPA 0.078g 0.054g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +65.5%
Contains more OtherOther +37.7%
Contains more FatsFats +384.3%
Contains more CarbsCarbs +573.8%
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1592%
Contains more Poly. FatPolyunsaturated fat +525.4%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.